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!

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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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

JGS (BW): 1