Reach|FIT Team Programming: Training by Taylor Haney in TrainHeroic

Reach Functional Fitness

Functional Training
Coach
Taylor Haney

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Sample Week
Week 1 of 52-week program
Sunday
Reach|FIT Session #1 Full Body Functional Training

A

Walk

1 x 3:00

Prep

B

Full Body Functional Prep #1

Complete 2 Rounds of the Following: Air Squat x10 Reverse Lunge with Reach and Twist x5/side Inverted Row x10 Barbell Push-Up x10 Barbell Only Romanian Deadlift x10 *Little to no rest between exercises/rounds.

C1

Russian Twist

3 x 30

C2

Plank

3 x 0:30

D1

Goblet Squat KB

3 x 10

D2

Russian KB Swing

3 x 10

E

1-Arm KB Row

4 x 10

F

DB Bench Press

4 x 10

Conditioning

G

Reach|FIT "Oh My Quad"

4 Rounds for Time: 250m Row 10 DB Goblet Reverse Lunges (5/leg alternating) 10 DB Snatches (5/arm alternating from the floor) *Record time. RX: 35/25 Scaled: as needed

H1

Banded Hammer Curl

4 x 25

H2

Banded Tricep Pushdown

4 x 25

Recovery

I

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Monday
Reach|FIT Session #2 Low Intensity Steady State

Low Intensity Steady State Warmup

A

Complete 2 Rounds of the Following: Dowel Pass-Through x10 PVC Lunge and Twist x5/side Plank Shoulder Taps x10/side Bird Dog x5/side Complete 2 Rounds of the Following: Lateral Leg Swings x10/leg Front to Back Leg Swings x10/leg

B

Walk

1 x 10:00

C

Stairmaster

1 x 20:00

D

BikeErg

1 x 20:00

Recovery

E

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Tuesday
Reach|FIT Session #3 Full Body Functional Training

A

Walk

1 x 3:00

Prep

B

Full Body Functional Prep #2

Complete 2 Rounds of the Following: TRX Squat x10 TRX Curtsy Lunge x5/side TRX Row x10 TRX Hip Hinge x5 Push-Up x5 *Little to no rest between exercises/rounds.

C1

Anti-Rotation Landmine

3 x 20

C2

Alternating V-ups

3 x 20

D1

Landmine Low Handle Split Squat

3 x 10

D2

Half Kneeling Landmine Press

3 x 10

E

Double KB Deadlift

4 x 10

F

Lat Pulldown

4 x 10

Conditioning

G

Reach|FIT "Boulder Shoulder"

10 Minute AMRAP: 10cal SkiErg 10 DB Thrusters 20 Plank Shoulder Taps *Record number of rounds. RX DB: 35/25 Scaled: as needed

Conditioning

H

Reach|FIT "Boulder Shoulder" (BikeErg)

10 Minute AMRAP: 10cal BikeErg 10 DB Thrusters 20 Plank Shoulder Taps *Record number of rounds. RX DB: 35/25 Scaled: as needed

I1

Straight Bar Cable Curl

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

I2

Tricep Pushdown

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Recovery

J

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Wednesday
Reach|FIT Session #4 High Intensity Interval Training and Mobility Session

Prep

A

Metabolic Warmup

Complete 2 Rounds of the Following: A-Skip x25yds High Knees x25yds Butt Kicks x25yds Carioca on Left x25yds Carioca on Right x25yds Strider x25yds Strider x25yds Burpee x5 Tuck Jump x5 -after completing 2 rounds- Complete 2 Rounds of the Following: Lateral Leg Swings x10/side Front to Back Leg Swings x10/side

B

Rowing

1 x 10:00

C

Slam Balls

5 x 5

Prep

D

Banded Hip Opener Complex

Complete Each Movement as Follows: Half Kneeling Rear Banded Distraction x30-60sec per leg Lunging Lateral Banded Distraction x30-60sec per leg Banded Rear Distraction Leg Circles x15-20 circles per leg

Prep

E

Banded Shoulder, Pec, and Lat Opener Complex

Complete Each Movement as Follows: Underhanded Hinged Lat and Shoulder x30-60sec per arm Overhead Tricep x30-60sec per arm Lateral Delt Crossbody x30-60sec per arm Pec Opening x30-60sec per arm Behind Back Banded Pec x30-60sec per arm

Recovery

F

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

Thursday
Reach|FIT Session #5 Full Body Functional Training

A

Walk

1 x 3:00

Prep

B

Full Body Functional Prep #3

Complete 2 Rounds of the Following: 1 1/4 Air Squat x5 Front Lunge and Twist x5/leg Banded Lat Pulldown x10 Single Arm Banded Fly x10/arm Banded Pull Through x10 *Little to no rest between exercises/rounds.

C1

Standing Teapot

3 x 10

C2

Bird Dog

3 x 20

D1

Double KB Front Squat

3 x 10

D2

Alternating KB Gorilla Rows

3 x 20

E

Bent Knee Neutral Grip Floor PRess

4 x 10

F

DB Reverse Lunge (Front Foot Elevated)

4 x 10

Conditioning

G

Reach|FIT "Training Wheels"

Complete as an EMOM for 12 Minutes: 1) 10/7cal Air Bike 2) 10 Russian KB Swings 3) DB Box Step Ups (5/leg) RX KB: 53/35 Scaled KB: as needed Box RX: 24/18in Box Scaled: as needed *Complete one exercise per minute. Rest in the remainder of each minute. To increase difficulty, sprint as fast as possible on the bike, go as heavy as possible on the swing, and increase the height of the box.

H1

Alternating DB Supinated Curl

30, 20, 10

H2

DB Tricep Kickback

15, 10, 5

Recovery

I

Post Training Stretch

Perform Each Stretch for 20-30sec: Thread Needle Prayer Pigeon Kneeling Groin Prone Shoulder Kneeling Hamstring Couch Tricep Modified Lat

FAQs
Is this program for all levels?
Yes!
Do I have to be at a specialized gym like Reach?
No!
How long do the workouts take?
An hour or less.
I haven't worked out in a while, will this be too difficult for me?
No! You can always modify to fit your needs.
I don't have all the recommended equipment, can I still follow this?
Yes! You can make modifications however you need to, or message the coach for help!
Reach|FIT Team Programming