Trinity Western University
Functional Training
Coach
Cole Hergott
Just Get Started- Bodyweight program designed for those looking to take their first step into lifting and training without needing to go to a gym!
Features1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 5-week program
Tuesday
Day A
A
Walk
1 x 5:00
B1
Air Squat
2 x 10
B2
Push-Up
2 x 8
B3
Bent Over T's
2 x 12
B4
Glute Bridge
2 x 12
B5
Plank
2 x 30
C
Walk
1 x 10:00
Thursday
Day B
A
Walk
1 x 5:00
B1
Split Squat
2 x 6
B2
Dead Stop Push-ups
2 x 5
B3
Bent Over Y's
2 x 10
B4
Double Leg ISO Hammy Bridge
2 x 3 @ 5
B5
Side Plank
2 x 15
C
Walk
1 x 10:00
Saturday
Day C
A1
1/2 Kneel HF + Hammy Stretch
1 x 5
A2
Butterfly Stretch
1 x 30
A3
Figure 4 Stretch
1 x 15
A4
Cat-Camel
1 x 6
A5
Lying T-Spine Rotation
1 x 3
A6
Quad Pulls
1 x 15
A7
Child's Pose
1 x 30
More from Trinity Western University
programs
