Bodyweight Exploring Program

Mission: Explore

Functional Training, Jiu Jitsu, Mobility, Strength & Conditioning, General Fitness, Functional Fitness, Personal Training, Youth Sports, Multi-sport
Coach
Vernon Griffith, CSCS*D

Start training today with NO equipment needed. Program is 6 weeks long with 5 training days each week. Workouts will focus on mobility and flexibility as well as improving strength, endurance while getting your heart rate up.

Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
NONE
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Shin Box Rotation

3 x 6

A2

Heel Clicks

3 x 8

A3

Hamstring to Ankle Rock

3 x 8

B1

Push-up to Pike

3 x 8

B2

Rotating Plank

3 x 6

B3

Lunge to T-Spine

3 x 15

C1

Crawl to Crab with Hip Extension

3 x 4

C2

Push up

3 x MAX

C3

Jump Squat

3 x 12

Monday
Week 1 Day 2

A1

Plank

3 x 1

A2

Deadbug

3 x 6

A3

Groin Squeeze

3 x 3

B1

Shoulder Angels

3 x 6

B2

Crawl Variations

3 x 1

B3

FFE ISO

3 x 5

C1

Glute Bridge

3 x 8

C2

Heel Clicks

3 x 8

C3

Low Ceiling Lunge Rocks

3 x 6

Tuesday
Week 1 Day 3

A1

Plank

2 x 1

A2

Deadbug

2 x 8

B

Feet Rock

1 x 15

C

Pogos

3 x 15

D1

Skips for sprints

3 x 20

D2

Side Pops for Sprints

3 x 20

D3

Reverse Reach Backs for Sprints

3 x 20

E

Walk in Sprints

5 x 20

Wednesday
Week 1 Day 4

A1

Shin Box Rotation

3 x 6

A2

Heel Clicks

3 x 6

A3

Groin Drift

3 x 6

B1

Walking Lunge with T-Spine Rotation

3 x 5

B2

Adductor Rock to Hip Walk Out

3 x 8

B3

Inverted Plank

3 x 6

C1

Glute Mobilization

3 x 8

C2

Plank to Push up

3 x 8

C3

Lateral Squat

3 x 8

Thursday
Week 1 Day 5

A1

Plank

3 x 1

A2

Deadbug

3 x 8

A3

Facing Wall Hip Airplane

3 x 5

B1

Crawl Shoulder Tap

3 x 6

B2

Birddog to Gecko

3 x 6

B3

Side Mermaid

3 x 2

C1

FFE Floating Heel

3 x 8

C2

Birddog Crawl

3 x 5

C3

Crawl to Tricep to Push up

3 x 8

Coach
coach-avatar Vernon Griffith, CSCS*D

Vernon is a Strength and Conditioning Coach that works with athletes of all levels focusing on mobility and high performance.

Bodyweight Exploring Program