Annex Aesthetics: Training by Caitlin Hogan in TrainHeroic

Annex Training Center

Coach

Caitlin Hogan

The Annex Aesthetics Program is designed to be utilized in conjunction with a SOLID nutrition regimen. Programming is geared to target lean muscle growth through challenging stimuli such as challenge sets, time under tension, and holds.

Mixed into training are inter-set mobility challenges utilizing the Functional Range Training System to open space within your joints as well as reinforce control and stability.

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

$30

Get Annex Aesthetics

In Addition To

The Aesthetics program can be utilized in conjunction with ANY training program you are currently following. Since the time under tension and volume is high, you will not be able to overload your training with weight, therefore keeping you strong enough for your main work while eliciting changes in your aesthetics

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder and keep you going longer.

Sample Week

Week 1 of 9-week program

Sunday

Lower Body Day

Wall Ball Hamstring Curls

3 x 8

Vertical Jump

3 x MAX @ 3

Double KB Front Squat

7 x 5

Standing Hip Flexion PAILs/RAILs

4 x 15 @ 15

Reverse Lunges

4 x 10

Romanian Deadlift

6 x 8

Air Squat

2 x 25

Iso Squat Hold

2 x 0:30

Russian KB Swing

10 x 20

Monday

Push Day

Seated DB Press

6 x 8

Med Ball Chest Pass

3 x 3

Bench Press

7 x 5

Shoulder Abduction PAILs RAILs

4 x 0:15 @ 0:15

DB Fly

5 x 10

Alternating DB Press

5 x 12

Bent Over Rear Delt Fly

4 x 15

DB Lateral Raise

3 x 10

Band Face Pull

2 x 50

Conditioning

Core Killer

WORKING SETS: AMRAP of each 3 Rounds: Tempo Push Ups @2-sec lowering SLOW Mountain Climbers 1-sec at peak contraction Plank Leg Lifts 1-sec peak contraction Elbow Plank Hold - full body tension

Tuesday

Pull Day

Prone DB Rows

6 x 8

Hang Clean Pull

3, 3, 3, 3, 4, 4, 4, 4

Scapular Retraction PAILs/RAILs

4 x 0:15 @ 0:15

1-Arm DB Row

6 x 10

Wide Grip Pull Ups

4 x MAX

Banded Row

10, 10, 20, 20, 20, 20

DB Farmer's Carry

6 x 0:30

Zone 2 Cardio

1 x 60:00

Wednesday

Lower Body Day

Bench Bucks

3 x 10

Double KB Front Squat

6 x 12

Seated Straddle Hovers

3 x 6

Bulgarian Split Squat

4 x 15

Stiff Leg Deadlift

4 x 15

Banded Good Morning

3 x 30

Walking Lunges

3 x 1:00

Sprint

10 x 0:30 @ 1:00

Thursday

Upper Body Day

Incline DB Bench Press

7 x 10

Close Grip Bench Press

6 x 12

Parallette Push Ups

5, 5, 5, MAX, MAX, MAX

Inverted Row

6 x 8

1-Arm DB Row

10, 10, 10, 10, MAX

Close Grip Chin Ups

4 x 8

Shoulder Flexion PAILs RAILs

4 x 0:15 @ 0:15

DB Bicep Curls

8 x 15

Banded Tricep Pushdown

8 x 15

Rainbow Throws

10 x 20

Coach

More from Annex Training Center

Caitlin Hogan

FAQs

Who is this program for?

This program has been developed for those looking to redefine their body composition - losing fat and building muscles.

What type of equipment will I need?

Any and all equipment can be found at a normal gym. If you’re looking to get after these workouts at home, you can easily use bands, kettlebells, or dumbbells.

How many training sessions are there each week?

have included 5 training sessions each week with 2 steady state endurance training days as well. Based on your schedule and recovery, you can customize this program to be anywhere from 3-5 days.

How long are the training sessions?

All training sessions are meant to last no longer than 45mins (except for the cardio days)

Do I have to do the warm up sets?

Not at all! If you know a good working weight for yourself, feel free to skip the warm up sets

What can I expect from these 9-weeks?

You can expect to push your body in a way it’s never been pushed. If you stay 100% honest with your effort and commitment, you will find yourself in the best shape of your life at the end of these 8-weeks. If you put the work in, stick to your program, the results will come quicker than you’d think.

What do you mean “steady state cardio”? Won't cardio kills my gains!

Steady state cardio is the KEY to your recovery. If we teach your heart how to eccentrically load itself (only performed through steady state training work), your heart will remain healthier, your max effort days will be easier, and you will perform better in and out of the gym.