Transform - Phase 1: Training by Mike Hanley in TrainHeroic

Hanley Strength

General Fitness
Coach
Mike Hanley

This 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.  

Features
3 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 3 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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!

Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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!

Transform - Phase 1