Annex Training Center
Coach
Caitlin Hogan
Features
4 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 4 days per week
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
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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.
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1
A
Hang Clean and Press
6 x 3
B1
Lat Pulldown
5 x 5
B2
Band Face Pull
5 x 20
C
Z-Press
2 x 8
D
DB 3-Way Raise
3 x 10
E1
DB Bicep Curls
3 x 20
E2
TRX Tricep Extension
3 x 30
Monday
Week 1 Day 2
A
Front Squat
3 x 5 @ 55, 65, 75 %
B
Back Squat
2 x 8 @ 65 %
C
Tire Flip
2 x 2 @ 30
D
Front Rack Walking Lunge
3 x 8
E
Backward Sled Drag
2 x 30
F
Weighted Plank Hold
3 x 1:00
Wednesday
Week 1 Day 4
A
Shoulder Press
5 x 10
B
Yoke Walk
5 x 30
C
45 Degree Incline DB Row
2 x 15
D
Chest-Supported DB Row
2 x 15
E1
Hammer Curl
3 x 12
E2
DB Shrug
3 x 10
E3
Banded Tricep Pushdown
3 x 15
Thursday
Week 1 Day 5
A
Barbell Deadlift
5 x 5 @ 80 %
B
Keg Carry
2 x 60
C
Atlas Stone Lift
5 x 8 @ 50
D1
Reverse Hyperextension
3 x 8
D2
Ab Wheel
3 x 8
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