Granite Fitness and Performance

Coach
Kara Pavlidis

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

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Affordable
Helping you reach your goals for less than $2 per workout
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Get Stronger Through Simplicity
Quit wasting time with hours in the gym, performing too many exercises without any direction. Our programs will show you how to take care of your body outside the gym to help you recover, move and feel better.
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for adults 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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Delivered through TrainHeroic
Your coaches and team 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 12-week program
Sunday
WEEK 1 DAY 1

Prep

A

Warm Up #3

Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Standing MB Chest Pass x 10 - Lateral Bound x 12 - Plank Reach x 6 ea

B1

Alternating DB Bench

3 x 8

B2

Standing Cable Row

3 x 8

B3

Hollow Hold

3 x 0:20

C1

Low Box SL Squat

3 x 5

C2

Ring Inverted Row

3 x 8

C3

Side Plank Rotation

3 x 8

D1

Cable 1 Leg SLDL

3 x 8

D2

Hands Elevated Push Up

3 x 10

D3

DB Farmer's Walk

3 x 40

Conditioning

E

Assault Bike: 2 Mile

2 mile test for time! Log your time and average RPMs.

Recovery

F

Cool Down Stretches

Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch

Monday
WEEK 1 DAY 2

Prep

A

Warm Up #3

Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Standing MB Chest Pass x 10 - Lateral Bound x 12 - Plank Reach x 6 ea

B1

DB Step Up with Knee Drive

3 x 8

B2

Single Leg Glute Bridge

3 x 12

B3

SL Sit Up

3 x 8

C1

1-Arm Incline Bench Press

3 x 8

C2

DB Overhead Tricep Extension

3 x 8

C3

Single Arm Farmer Walk

3 x 40

D1

W Pulldown

3 x 8

D2

DB RDL

3 x 8

D3

Compass Plank

3 x 4

Conditioning

E

Circuit #1

On your choice of cardio equipment: Complete 8 Rounds: 10 seconds hard 10 seconds easy

Recovery

F

Cool Down Stretches

Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch

Wednesday
WEEK 1 DAY 4

Prep

A

Warm Up - Lower #2

Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Glute Bridge MB Chest Pass x 10 - Lateral Bound x 12 - Plank Reach x 6 ea

B1

KB Suitcase Deadlift

3 x 8

B2

Standing Alt DB Press

3 x 6

B3

Scissor Kicks

3 x 0:20

C1

DB Split Squat

3 x 8

C2

DB Tricep Extension

3 x 8

C3

Standing Anti Rotation Press Out

3 x 8

D1

1 Arm Pulldown

3 x 8

D2

TK Push Pull

3 x 8

D3

Plank Toe Taps

3 x 8

Conditioning

E

Circuit #2

Repeat 8 Rounds on Assault Bike: 15 seconds hard 15 seconds easy

Recovery

F

Cool Down Stretches

Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch

Thursday
WEEK 1 DAY 5

Prep

A

Warm Up - Lower #2

Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Glute Bridge MB Chest Pass x 10 - Lateral Bound x 12 - Plank Reach x 6 ea

B1

2 DB Lateral Lunge

3 x 5

B2

Slideboard Leg Curl

3 x 8

B3

Valslide Hip Flexion

3 x 8

C1

1 Arm Ring Row

3 x 8

C2

DB Alternating Floor Press

3 x 8

C3

Plate Sit Up

3 x 8

D1

Alternating DB Hammer Curl

3 x 8

D2

Foot Elevated SL Hip Lift

3 x 8

D3

Plank DB Pullthrough

3 x 4

Conditioning

E

Bike 1 Mile

1 mile test on the assault bike! Record your time and average RPMs.

Recovery

F

Cool Down Stretches

Hold for 20 - 30 seconds: - Pigeon Stretch - Butterfly Stretch - Calf Stretch - Couch Stretch - Quad Stretch - Hamstring Rope Stretch

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Do It All with GFP!

We asked ourselves what is vitally important to our clients, and we arrived at a method that is efficient and effective. It doesn’t matter if you’re new to this or are just ready to take it to the next level.

Get Adult Full Body Functional Strength Program Phase 2
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The Proof
verified-athlete-avatar Alex Cook

Athlete

Verified Athlete

"Jake really helped me get stronger and build a new appreciation for lifting and fitness that I didn't have before."

Adult Full Body Functional Strength Program Phase 2