Strength and Conditioning Basics

Corey Hobbs, RD, CSCS

Coach
Corey Hobbs

This 12 week program addresses all of the essentials of a foundational strength training program - mobility, strength, and conditioning. This program has everything you need to help you look better, feel better, and move better.

$29
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Mobility
10-15 minutes dedicated to help you improve your range of motion based on the primary movement of each day.
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Strength
Workouts designed to improve your strength. This is more suitable for beginners, but other athletes may find it beneficial as well.
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Progression
Nothing random here. Everything is planned and progressed with your success in mind.
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Recover
Post workout recovery and active recovery days will make sure you can hit each day feeling your best.
Features
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Programming 5 days per week
3 days of strength, conditioning, and skill training with built in recovery days perfect for beginner athletes.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Kettlebells // Bands // Adjustable Bench // Cable Machine
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Sample Week
Week 1 of 12-week program
Sunday
2023-02-20

A1

CARs Series

1 x 5

A2

PAILs/RAILs 90/90 Internal Rotation

1 x 1

A3

PAILs/RAILs 90/90 Internal Rotation

1 x 10

B1

MB Zercher Carry

2 x 30

B2

Band RNT Split Squat Iso Hold

2 x 10

C1

Front Foot Elevated Split Squat Low Pulley

3 x 8

C2

Seated High Row (NG)

3 x 10

D1

Hands Elevated Push-Up

3 x 12

D2

Foam Roll Leg Curl

3 x 12

D3

Incline Lateral Raise

3 x 12

E1

ELDOA - L5/S1

2 x 1:00

E2

Crocodile Breathing

1 x 5:00

Monday
2022-11-29

A1

Walking Quad Stretch

1 x 10

A2

World's Greatest Stretch

1 x 10

A3

Linear Leg Swings

1 x 10

A4

Walking Figure 4

1 x 10

A5

Knee Hug

1 x 10

A6

Capsular CARs

1 x 3

B

Qigong

C

Crocodile Breathing

1 x 5:00

Tuesday
2023-02-22

A1

Walking Quad Stretch

1 x 10

A2

Linear Leg Swings

1 x 10

A3

World's Greatest Stretch

1 x 10

A4

Walking Figure 4

1 x 10

A5

Knee Hug

1 x 10

A6

Capsular CARs

1 x 3

B1

PAILs/RAILs 1/2 Kneeling Ankle Dorsiflexion

1 x 1

B2

Passive Range Liftoff1/2 Kneeling Ankle Dorsiflexion

1 x 10

B3

Ankle Rocking

1 x 10

C1

Tall Kneeling Medicine Ball Slam

5 x 5

C2

Tall Kneeling MB Chest Pass

5 x 5

C3

1/2 Kneeling Med Ball Rotational Slam

5 x 5

D1

DB Swing

3 x 20

D2

Heels Elevated DB Hack Squat

3 x 20

D3

DB Push Press

3 x 20

D4

DB RDL

3 x 20

D5

Bent Over DB Row

3 x 20

E

Crocodile Breathing

1 x 10:00

Wednesday
2022-11-29

A1

Capsular CARs

1 x 3

A2

World's Greatest Stretch

1 x 10

A3

Linear Leg Swings

1 x 10

A4

Walking Quad Stretch

1 x 10

A5

Walking Figure 4

1 x 10

A6

Knee Hug

1 x 10

B

Qigong

C

Crocodile Breathing

1 x 5:00

Thursday
2023-02-24

A1

Quadruped CARs Series

1 x 5

A2

PAILs/RAILs 90/90 External Rotation

1 x 1

A3

PAILs/RAILs 90/90 External Rotation

1 x 10

B1

Banded Birddog

2 x 5

B2

Toe Elevated Toe Touch

2 x 5

C1

2 KB RDL

3 x 10

C2

DB Low Incline Bench

3 x 10

D1

Single Leg Step Down

3 x 12

D2

Single Arm DB Row

3 x 12

D3

Tall Kneeling KB Halo

3 x 12

E1

Yoga Routine

1 x 15

E2

Inverted Breathing

1 x 5:00

Coach
More from Corey Hobbs, RD, CSCS
coach-avatar Corey Hobbs

Corey is our head coach and head of nutrition. He's a Certified Strength and Conditioning Specialist as well as a Registered Dietitian. He has experience in collegiate athletics, tactical settings, and general health populations.

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