Trinity Western University
Coach
Cole Hergott
Just Get Started- For those who want to start lifting and doing resistance training but have no idea where to start!
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
Goblet Squat
2 x 10
B2
Push-Up
2 x 8
B3
Prone DB Rows
2 x 10
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
SA Shoulder Press
2 x 8
B3
Inverted Row
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
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