DECRĒ STRONG
Vincent Hall, DECRE
Ready to unlock your full potential and build strength like never before?
DECRĒ Strength is designed to transform your fitness journey and take your training to the next level. Here's why this 8-week program is perfect for you:
Results-Driven: With our proven methods and expert guidance, you’ll see tangible results that boost your confidence, strength and get you locked in to the gym.
Track Your Progress: Stay on top of your fitness goals with built-in progress tracking tools. Monitor your strength gains, set new goals, and celebrate your milestones as you advance through the 8-week program.
Flexible Training: Fit your workouts into your busy schedule with on-demand access. Whether you prefer early morning sessions or late-night training, our program adapts to your lifestyle.
Developed by Vincent Hall, owner of DECRĒ, with over 10+ years of experience in functional training, this program will be the roadmap to navigating the gym with a plan to eliminate guesswork, enabling you with confidence during your session. Our goal is to support your progression so that every time you complete a workout, you’re one step closer to accomplishing your goals.
Ready to lift? Our program is designed to help you build confidence, improve strength, and have you looking and feeling solid. Take the first step towards a stronger you with our comprehensive and online strength training program! Let’s train.
Prep
A
Lower Prep 1
Cossack Squat: 20 sec Goblet squat hold: 20 sec Pigeon w/rotaion: 20 sec ea side Greatest Hamstring: 20 sec ea side Lunge & Reach: 20 sec ea side Banded fire hydrants: 20 sec ea side Banded Glute bridge W/Abd: 20 sec Side to side lat walks: 1 min
B
Barbell Back Squat.
5 x 8
C1
DB Bench Press.
3 x 8
C2
2DB RDL
3 x 10
D1
DB Lateral Raise
3 x 15
D2
Step-Ups
3 x 20
E1
DB Bicep Curls.
3 x 12
E2
Dips
3 x 12
A
Stairmaster
1 x 30:00
Conditioning
B
Circuit Core 1
Single Side Jackknife - 40 sec L Single Side Jackknife - 40 sec R Full Deadbug - 40 sec Bear hip ext - 40 sec 4x
Prep
A
Lower Prep 2 (hinge)
*Glute bridge w/KB Pullover: 20 sec *1 DB RDL: 20 sec *Quadruped Sprinkler: 20 sec(ea) *Greatest Hamstring: 20 sec (ea) *Adductor Rocks: 20 sec (ea) *90/90 rotation: 20 sec (alternating) *Blackburns: 20 sec (ea) *MB Slams: 20 sec repeat 2x
B
Deadlift
5 x 5
C
Neutral Grip pull up
4 x 5
D1
Goblet squat.
3 x 12
D2
Lying Leg Curl
3 x 10
E1
DB SA Military Press
3 x 12
E2
Prone floor press.
3 x 12
Circuit
A
Bike - 45 min OR Elliptical - 45 min OR Walk Outside - 45 min OR Incline Walk Treadmill - 45 min Incline: 10 - 12% Speed: 3.0 - 3.5 MPH
Conditioning
A
Upper Prep 1
*T-Rotation: 20 sec *Shoulder taps: 20 sec *Side Lying DB Ext Rotation: 20 sec *Prone Y&T holds pumps: 20 sec *Scorpion w/Reach: 20 sec *Down dog to push-up: 20 sec
B
Incline Bench Press
5 x 8
C
Goblet RFE Split Squat
3 x 8
D1
Assisted SLRDL
3 x 6
D2
Pull-Up
3 x 5
E
Standing Arnold Press
3 x 8
F1
Hammer Curl
3 x 15
F2
Tricep Rope Pulldowns
3 x 15
Vincent Hall
Vincent Hall is a retired D1 athlete with a degree in Health Education from the University of Houston. For 10+ years, Vincent has utilized his motivation, passion, and drive to coach a diverse range of clients and athletes.
Join our 8-week and let's commit to strength to achieve your goals.
Get DECRĒ STRONG
