3 week at Home Workout

Brinkrs Fitness

General Fitness
Coach
Jake Hanebrink

This is a three week at home training program. The days of I can't make it to the gym are over. You can still train hard and get the results that you need from the comfort of your own home. The only equipment you will need are resistance bands and your house! Let's CRUSH it!!!!! Let me help you reach your goals from your own house!

LETS GO!!!

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One on One
I will be there along the way with any questions that you have. Asking questions is the only way to expand your knowledge.
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You don't have to leave your house
This is very important, if you don't have time to go to the gym or you don't like leaving. This at home program is what your need. Make the progress in silence and create your own why while inside of your own house.
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Leaning from someone who has been there
I have been at the point where I had no clue what to do in the gym, and I relied on internet to learn. Here you will find all the things you need to get better. This app will show you videos of me performing EVERY single lift your doing. If I didn't believe it I wouldn't be doing in myself. I am here to HELP YOU!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
resistance bands
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Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1

Prep

A

Brinkrs Phase 1 Warm Up

Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Band Pull Aparts 2x8

B1

Brinkrs Push-Up

4 x MAX

B2

brinkrs Air Squat

4 x 15

C1

brinkrs Mountain Climbers

3 x 10

C2

brinkrs Burpee

3 x 12

D1

brinkrs Banded Bicep Curl

3 x 15

D2

Brinkrs Banded Tricep Pushdown

3 x 15

E1

Brinkrs Russian Twist

2 x 0:30

E2

Brinkrs Side Plank

2 x 0:30

Monday
Week 1 Day 2

Prep

A

Brinkrs Phase 1 Warm Up

Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Band Pull Aparts 2x8

B1

brinkrs Walking Lunge

4 x 12

B2

Brinkrs Explosive Push Ups

4 x 6

C1

brinkrs Band Pull-Aparts

3 x 10

C2

brinkrs Band Front Pull

3 x 10

D1

Brinkrs squat Jumps

3 x 8

D2

brinkrs Banded Overhead Tricep Extension

3 x 10

E1

Brinkrs Shoulder Tap

2 x 12

E2

Brinkrs Plank

2 x 0:30

Tuesday
Active Recovery

A

Active Recovery

For Completion

Wednesday
Week 1 Day 4

Prep

A

Brinkrs Phase 1 Warm Up

Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Band Pull Aparts 2x8

B1

Brinkrs Single leg glute bridge

4 x 8

B2

Brinkrs Push-Up

4 x MAX

C1

brinkrs Burpee

4 x 8

C2

brinkrs Banded Bicep Curl

4 x 10

D1

brinkrs Mountain Climbers

3 x 10

D2

brinkrs Skater Jumps

3 x 8

E1

brinkrs scissor Kicks

3 x 10

E2

brinkrs Band Pull-Aparts

3 x 10

Thursday
Week 1 Day 5

Prep

A

Brinkrs Phase 1 Warm Up

Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Band Pull Aparts 2x8

B1

brinkrs Air Squat

4 x 12

B2

Brinkrs Explosive Push Ups

4 x MAX

C1

Brinkrs Side Plank

3 x 0:30

C2

brinkrs Burpee

3 x 8

D1

brinkrs Band Front Pull

3 x 8

D2

brinkrs Banded Overhead Tricep Extension

3 x 8

E1

brinkrs Body Weight Dips

3 x 10

E2

brinkrs banded air squat

3 x 8

Coach
coach-avatar Jake Hanebrink

My name is Jake Hanebrink, I am a college hockey player who is studying for my CSCS. Fitness has changed my life and now it's my turn to help you change yours.

3 week at Home Workout