New

Total Body Triple Threat

8th Street Gym

Coach

Sean Hayes

Total Body Triple Threat is a 10-Week Workout Program that is designed to help you LOOK BETTER, FEEL BETTER, & MOVE BETTER!! To accomplish this, the program is broken down into 3 Phases, each is which 3 weeks long! The 1st Phase will focus on Slow & Controlled ECCENTRICS! By focusing on slowing down and controlling the exercises in this phase we will ensure proper technique and safety, as well as ensure a solid foundation is set for the rest of the program!The 2nd phase will be an ISOmetric-focused phase where we will incorporate PAUSED reps. This phase will also introduce REVERSE ORDER workouts where we flip the traditional workout order on its head, hitting our main lifts at the end of the training sessions!Week 7 will be our DELOAD week, which is a week designed to ease off the gas pedal in terms of overall intensity. Range of motion, perfect execution, and using lighter weights will allow us to give both our bodies and our brains a chance to reset before we head into Phase 3.After getting reset & recharged from our DELOAD week, we head into our 3rd & FINAL phase! This phase will introduce CONTRAST SETS that are aimed to enhance our overall power by pairing our main lift with athletic and explosive movements! By utilizing the concept of POTENTIATION, we should generate a more powerful muscular response in our movement (performance) if it is preceded by a strong muscular contraction!Each Phase has 3 Total Body Lifts/Workouts and one "GET RIGHT" Day. These "Get Right"; days are designed to get our bodies right by utilizing elite level recovery and injury prevention strategies to the common problem areas we tend to have as human beings. They are designed to be lower intensity days that if done consistently, will pay huge dividends to us in the end!Each phase incorporates high-quality training principals and protocols to ensure quality results. Everything from the warm-ups to the exercise selection & sequencing, this program is DIALED IN, ready to change your physique and movement quality! All you have to do is GET AFTER IT! WOOOOOOOOO!!!

$99

Get Total Body Triple Threat

Train Your Entire Body - Every Session

Get more done in less time with a total-body approach that builds balanced strength and eliminates weak links. By training more muscle each session, you'll also increase overall calorie output and get more bang for your work.

Build Control, Stability, & Power

This program is built around three distinct phases - eccentric, isometric, and concentric - each designed to develop a specific quality. You'll first learn to control the weight, then stabilize and own positions, and finally apply force with power. This means you're not just lifting weights - you're learning to control them, own positions, and produce force when it matters.

Move Better While You Train

Every workout includes mobility, activation, and movement prep, along with a dedicated "Get Right" active recovery day so you improve how your body feels and functions. You're not just training harder - you're training smarter with better movement quality.

Stay Durable & Reduce Injury Risk

Built-in warm-up protocols and targeted exercises address the most common injury areas - ankles, knees, hips, shoulders, and low back. This program will help you strengthen these weak positions and reinforce proper mechanics to protect your joints and tissues. This is how you stay protected, whether you're a pro athlete or just getting after it.

Follow a Proven, Structured System

No guesswork - just a clear 10-week progression with purpose behind every phase, every lift, and every rep so you can continue improving week after week. This is what elite training looks like - everything from the warm-ups to the sets, reps, tempo, and built-in recovery days is designed for consistency, recovery, and real results.

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Train like a pro! Learn through Coach Hayes as you train hard, stay committed and follow the plan to get the gains you want!

Equipment

Required

Barbells + Plates // Bench (adjustable) // Pull-Up Option

Recommended

Resistance Bands // Medicine Balls // Foam Roller // Slant Board or Squat Wedge // Cable or Machine Access

Sample Week

Week 1 of 10-week program

Sunday

Day 1 Total Body: Eccentric Phase

Prep

Release & Open Day 1

Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: Ankle DF Stretch (Slant Board) & Calf Stretch x 30 sec ea Hip Flexor Stretch & Pigeon Stretch x 30 sec ea Relaxed Pull-Up Hang & "Bretzel" Stretch x 30 sec ea

Prep

Activate Day 1

Activate: Band Walks 2 sets of x 10 steps ea way Glute Bridge "Walkouts" 2 sets of x 5 reps Band Pull Aparts 2 sets of x 10 reps Deadbugs (Med Ball) 2 sets of x 5 reps ea

DB Clean - Squat - Press

3 x 5

Heels Elevated Back Squat (Slow Eccentric)

4 x 6

Ring Pull-Up (Slow Eccentric)

4 x 4

1 Arm "Non Lock" DB Incline Press

3 x 12

"2 In - 1 Out" Hamstring Curls (Foam Roller)

3 x 6

3-Way Incline DB Bicep Curls

3 x 5

Elevated Knee Tucks

3 x 10

Tuesday

Day 2 Total Body: Eccentric Phase

Prep

Release & Open Day 2

Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: 1/2 Kneeling Ankle CARs x 3-5 reps ea 1/2 Kneeling Rocking Hip Flexor & Hamstring Stretch x 3-5 reps ea Quadruped Hip CARs x 3-5 reps ea Quadruped Rocking Groin Stretch x 3-5 reps ea Tall Kneeling Shoulder CARs x 3-5 reps ea Tall Kneeling T-Spine Twists x 3-5 reps ea

Prep

Activate Day 2

Activate: Band Resisted Side Plank Clamshells 2 sets of x 5 reps ea Band or Rope Face Pulls with External Rotation 2 sets of x 10 reps Band "Moonwalker" TKEs 2 sets of x 10 reps ea Push Up with Shoulder Touch 2 sets of x 5 reps ea

DB Push Press (Jerk)

3 x 5

BB Bench Press (Slow Eccentric)

4 x 6

Snatch Grip RDL (3-2-1)

4 x 6

Foot Elevated "Non Lock" Lateral Lunge

3 x 12

"2 In - 1 Out" Seated Cable Row

3 x 6

Far to Near Tricep Pushdowns

3 x 5

Elevated Single Leg Calf Raise (Slow Eccentric)

3 x 8

Thursday

Day 3 Total Body: Eccentric Phase

Prep

Release & Open Day 3

Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: 3D Mapping Reach & Touch x 3-5 reps ea Step Through Reach & Touch x 3-5 reps ea T-Spine Rotate & Reach x 3-5 reps ea Step Through T-Spine Rotate & Reach x 3-5 reps ea Lateral Bends x 3-5 reps ea Step Through Lateral Bends x 3-5 reps ea

Prep

Activate Day 3

Activate: Banded Glute Bridge with Knee Flare 2 sets of x 10 reps Band Hi - Lo "No Money" Pull Aparts 2 sets of x 10 reps ea way Leaning Toe Risers 2 sets of x 10-15 reps ISO Hold Rear Delts Y-W-T 2 sets of x 10-15 sec ea position Y-Handcuffs 2 sets of x 5 reps

DB Power Snatch

3 x 5

Trap Bar Deadlift

4 x 6

Weighted Dips

4 x 6

1/2 Kneeling 1 Arm "Non Lock" Cable Row

3 x 12

"2 Up - 1 Down" Box Squats

3 x 6

Full ROM Lateral Raises

3 x 8

"Stop n' Go" Farmers Walks

@ 10

Friday

Get Right Day Phase 1

Ankles

Perform x 1 Round: Lacrosse Ball Foot OR Foam Roll Calves x 30 sec ea (Slant Board) Ankle Stretch x 30 sec ea *Push Knee Forward with Heel Down Wall or Ledge Calf Stretch x 30 sec ea

Hips

Perform x 1 Round: Lacrosse Ball OR Foam Roll Glutes x 30 sec ea Pigeon Stretch x 30 sec ea Foam Roll Inner Thigh / Groin x 30 sec ea Rocking Groin Stretch x 5 reps ea Foam Roll Quads x 30 sec ea Hip Flexor / “Couch” Stretch x 30 sec ea

Shoulders

Perform x 1 Round: Foam Roll Lats x 30 sec ea Rack or Band Lat Stretch x 30 sec ea Foam Roll or Lacrosse Ball Pecs x 30 sec ea Rack or Band Pec Stretch x 30 sec ea

“GET RIGHT” CIRCUIT:

Perform x 2-3 Rounds Leaning Toe Risers (Upper Back Against a Wall, Legs Out in Front) x 15-20 reps “Moonwalker” Band TKEs x 10-15 reps ea leg Foam Roller, TRX, or Floor Slide Hamstring Curls x 10 reps Bent Knee Copenhagen Side Planks x 5-10 reps ea leg Incline Bench Light DB Cuban Presses x 5-10 reps Med Ball Dead Bugs x 5-10 reps ea way

CARDIO OPTIONS:

Choose A OR B. Aim for x 15-25 min of work! A.) Tempo Intervals Choose any cardio machine or exercise of your liking. Some good examples are as follows: Incline Treadmill Striders, Weighted Jump Rope, Sled Pushes, Rower, Assault Bike, Battle Ropes, Heavy Bag Punches. Follow a 20 seconds ON / 40 seconds OFF protocol for the target amount of time. Be sure to keep a smooth TEMPO where your effort level stays around a 7 out of 10, ensuring that you maintain quality throughout the entire duration! To increase difficulty, change the intervals to x 30 ON / x 30 OFF. B.) “Double Trouble” Choose TWO exercises to perform. Ideally, you want to choose ONE Lower Body dominant exercise and ONE Upper Body dominant exercise. A good example would be KB Swings and Battle Ropes. Once you have your exercises, perform each one for about x 20-30 seconds each, going from one exercise to the next. After performing the 2nd exercise for x 20-30 seconds, you will then rest for roughly x 60 seconds. That will be ONE round. Aim for x 8-12 total rounds!

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