Annex Training Center
Coach
Caitlin Hogan
Features
3 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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 longe.
Sample Week
Week 1 of 6-week program
Sunday
Shoulders and Calves
A
Calf Raise
5 x 10
B
Single Leg Calf Raise
4 x 12
C1
Standing DB Press
30, 12, 10, 8, _
C2
DB Front Raise
30, 12, 10, 8, 6
D1
DB Lateral Raise
30, 12, 10, 8, 6
D2
DB Upright Rows
30, 12, 10, 8, 6
D3
DB Reverse Fly
30, 12, 10, 8, 6
Tuesday
Back Day
A
Barbell Row
3 x 8
B1
1-Arm DB Row
3 x 12
B2
Lat Pulldown
3 x 10
B3
T-Bar Row
3 x 12
C1
Deadlift
3 x 8
C2
Reverse Hyperextension
3 x 12
D1
Barbell Bicep Curl
3 x 8
D2
Machine Preacher Curls
3 x 10
D3
Seated Incline DB Curls
3 x 8
Thursday
Chest & Triceps
A
Incline DB Press
4 x 10
B1
Close Grip DB Bench Press
4 x 8
B2
Incline DB Fly
4 x 8
C
Banded Chest Fly
3 x 10
D
Banded Chest Press Iso Dynamic
1 x 1
E1
DB Overhead Tricep Extension
3 x 10
E2
DB Tricep Kickback
3 x 8
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