Annex Training Center

Coach
Caitlin Hogan

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

Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Elevated Hip Internal Rotation

1 x 1:00

A2

Elevated Hip External Rotation

1 x 0:10

A3

Thoracic Extension Stretch

1 x 1:00

A4

Thoracic Extension Rotations

1 x 1:00

B1

Banded Bear Hug March

2 x 0:30

B2

Vertical Jump and Land

2 x 0:15

B3

Banded Monster Walk

2 x 10

B4

Air Squat

2 x 12

C1

Back Squat

5 x 8

C2

Glute-Ham Raise

5 x 8

D1

Zombie Squat

4 x 5

D2

Prone Machine Hamstring Curl

4 x 6

E1

Split Squat

3 x 8

E2

1-Legged Hamstring Sliders

3 x 8

Monday
Week 1 Day 2

A1

Chin to Chest

1 x 1:00

A2

Chin to clavicle

1 x 1:00

A3

Thoracic Extension Rotations

1 x 1:00

A4

Serratus Wall Slides

2 x 0:30

A5

Scap Push-Up

2 x 10

B1

Jump Rope

2 x 0:45

B2

Overhead MB Throw

2 x 10

B3

Landmine Bar Twist

2 x 15

B4

Banded Press

2 x 10

C1

Shoulder Press

5 x 8

C2

Pull-Up

5 x MAX

D1

Seated DB Press

4 x 5

D2

Seated Row

4 x 8

E1

DB Lateral Raise

3 x 10

E2

Bent Over Rear Delt Fly

3 x 10

F1

DB Front Raise

3 x 10

F2

Straight Arm Pulldown

3 x 10

Tuesday
Week 1 Day 3

A1

Elevated Hip Internal Rotation

1 x 0:30

A2

Elevated Hip External Rotation

1 x 0:30

A3

Thoracic Extension PAILs RAILs

1 x 0:30

A4

Chin to Chest

1 x 1:00

A5

Scap Push-Up

1 x 0:30

B1

Belly Sprint

3 x 30

B2

Heiden To One Leg Vertical Jump

3 x 15

B3

Banded Monster Walk

3 x 15

B4

Romanian Deadlift

C

High Hang Clean

5 x 6

D1

Back Squat

3 x 6:10

D2

Goblet Squat

3 x 10

E1

Deadlift

3 x 0:06

E2

DB Romanian Deadlifts

3 x 10

F1

Leg Extension

F2

Barbell Hack Squat

3 x 20

F3

Back Extension

3 x 10

Wednesday
Week 1 Day 4

A1

Chin to Chest

1 x 1:00

A2

Chin to clavicle

1 x 1:00

A3

Thoracic Extension Rotations

1 x 1:00

A4

Serratus Wall Slides

2 x 0:30

A5

Scap Push-Up

2 x 10

B1

Bear Crawl

2 x 30

B2

Landmine Bar Twist

2 x 10

B3

Sleeper Pose

1 x 0:30

B4

MB Push-Up & Chest Pass

3 x 1

C1

Bench Press

3 x 0:06

C2

DB Bench Press

3 x 10

D1

Pendlay Row

5 x 8

D2

Supinated Wall Slides

5 x 8

D3

Banded Row

E1

Chin-Up

3 x 0:06

E2

Lat Pulldown

3 x 10

F1

Band Face Pull

3 x 10

F2

DB Fly

3 x 10

F3

Bent Over Rear Delt Fly

3 x 10

Thursday
Week 1 Day 5

A1

Elevated Hip Internal Rotation

1 x 0:30

A2

Elevated Hip External Rotation

1 x 0:30

A3

Thoracic Extension PAILs RAILs

1 x 0:30

A4

Chin to Chest

1 x 1:00

A5

Scap Push-Up

1 x 0:30

B1

Banded Bear Hug March

2 x 0:30

B2

Vertical Jump and Land

2 x 0:15

B3

Banded Monster Walk

2 x 10

B4

Air Squat

2 x 12

C

High Hang Clean

4 x 6

D

Box Jump

4 x 6

E1

Hang Power Clean

5 x 5

E2

Depth Plyo Push-Up

5 x 5

F1

Russian KB Swing

4 x 10

F2

Med Ball Sit-Up

4 x 10

G1

Barbell Bicep Curl

3 x 10

G2

DB Tricep Extension

3 x 15

G3

Hammer Curl

3 x 15

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