Hanley Strength
General FitnessThis is a 3 day, 4 week beginner program that will get anyone started with the most basic of movement patterns combined together to get the most bang for your time in the gym.
Features3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Dynamic Warm Up
A
USB Supine Breathing Drill (Knees Bent) x 6 Breathes Each Hip Flexor Mob w/ SA Reach x 8 each Double Leg Hip Bridge x 6 each with a 4 sec hold Quadruped Hydrants x 8 each slow Side Ly Rib Pulls x 6 each 1/2 Kneeling Wall Ankle Mob x 10 each slow Toe Touch Squat to Stretch x 6 with 2 sec pause in bottom Toes Elevated Prisoner Hip Hinge x 8 slow In Place Alt. Spiderman x 5 each slow Bottoms Up Split Squat x 5 each slow Alternating Lateral Squat x 5 each slow
B
Medicine Ball Chest Pass
3 x 8
C1
Goblet Squat
3 x 15
C2
Single Arm Cable Row (feet even)
3 x 15
C3
Wall Marching
3 x 8
D1
Step Ups
3 x 15
D2
Push-up
3 x 15
D3
Tall Kneeling Anti-Rot Press
3 x 10
Assault Bike Intervals
E
Perform 4-8 Rounds of 45 seconds slow pedaling 15 seconds fast pedaling Start week one with 4 rounds and add a round each week!
Dynamic Warm Up
A
USB Supine Breathing Drill (Knees Bent) x 6 Breathes Each Hip Flexor Mob w/ SA Reach x 8 each Double Leg Hip Bridge x 6 each with a 4 sec hold Quadruped Hydrants x 8 each slow Side Ly Rib Pulls x 6 each 1/2 Kneeling Wall Ankle Mob x 10 each slow Toe Touch Squat to Stretch x 6 with 2 sec pause in bottom Toes Elevated Prisoner Hip Hinge x 8 slow In Place Alt. Spiderman x 5 each slow Bottoms Up Split Squat x 5 each slow Alternating Lateral Squat x 5 each slow
B
Standing MB Slam
3 x 8
C1
KB Deadlift
3 x 15
C2
Single Arm DB Floor Press
3 x 15
C3
Plank
3 x 20
D1
Split Squats
3 x 15
D2
Tall Kneeling Lat Pulldown
3 x 15
D3
Single Arm Farmers Carry
3 x 30
Rope Intervals
E
Perform 4-8 rounds of 10 seconds of Rope Waves 20 seconds of rest
Dynamic Warm Up
A
USB Supine Breathing Drill (Knees Bent) x 6 Breathes Each Hip Flexor Mob w/ SA Reach x 8 each Double Leg Hip Bridge x 6 each with a 4 sec hold Quadruped Hydrants x 8 each slow Side Ly Rib Pulls x 6 each 1/2 Kneeling Wall Ankle Mob x 10 each slow Toe Touch Squat to Stretch x 6 with 2 sec pause in bottom Toes Elevated Prisoner Hip Hinge x 8 slow In Place Alt. Spiderman x 5 each slow Bottoms Up Split Squat x 5 each slow Alternating Lateral Squat x 5 each slow
B
Medicine Ball Chest Pass
3 x 8
C1
Goblet Squat
3 x 15
C2
Single Arm Cable Row (feet even)
3 x 15
C3
Wall Marching
3 x 8
D1
Step Ups
3 x 15
D2
Push-up
3 x 15
D3
Tall Kneeling Anti-Rot Press
3 x 10
Assault Bike Intervals
E
Perform 4-8 Rounds of 45 seconds slow pedaling 15 seconds fast pedaling Start week one with 4 rounds and add a round each week!
