Internal Inferno

Annex Training Center

Coach
Coach Caitlin Hogan

This program focus is getting you stronger and more mobile all at the same time

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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.
Equipment
Required
Yoga Block // Bands // Barbell // Incline Bench
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Sample Week
Week 1 of 8-week program
Sunday
Upper Body

A1

Shoulder CARs

1 x 1:00

A2

Blocked Shoulder CAR

1 x 1:00

B

Shoulder Rotation Capsular Space

1 x 2:00

C

Shoulder Internal Rotation Sleeper Stretch

1, 8, 5 @ 2:00, 0:08, 0:10

D1

Shoulder Press

5 x 6

D2

Banded L-Raise

5 x 5 @ 0:05

E

Child's Pose Shoulder Flexion Overspeed

2 x MAX @ 0:03

F

Simba Lifts

5, 1 @ 0:15, _

Finisher

G

10min AMRAP 10 Med Ball Cleans (20/14) 10 V-Ups

Tuesday
Hip ISM 1.1

A

Hip CARs

1 x 1:00

B

Collapsed Hip Capsular CARs

1 x 2:00

C

Front Squat

5 x 6

D

Standing Hip Flexion PAILs RAILs

1, 8, 8 @ 2:00, 0:10, 0:06

E

Supine Hip Flexion Scanning (Bent)

F

Hip Adduction PAILs RAILs

1, 8, 6 @ 1:00, 0:10, 0:06

G

Seated Hip IR PRHs

10, _ @ 0:05, _

H1

Overspeed Standing Hip Flexion - Straight Leg

3 x MAX @ 0:03

H2

Leg Extension + Hold

3 x MAX @ 0:03

I

Hip CARs

2 x 0:40

J

Hip Extension + Banded Knee Extension

8, MAX @ 0:08, _

Finisher

K

3 Rounds: 10 Seated DB Presses (40/30) 10 Hanging Leg Raise 400m Run

Thursday
Spine Day ISM 1.1

A

Global Spinal Segmentation

1 x 2:00

B

Reverse Sit Up + Spinal Segmentation

1 x 1:00

C

Banded Cat Cow

3 x 1 @ 1:00

D1

Deadlift

5 x 5

D2

Standing Global Spinal Segmentation

5 x 3

E

Seated Tilting Lumbar P:R

1, 8, 8 @ 2:00, 0:08, 0:08

F

Sphynx Spinal Eccentrics

2 x 5 @ 0:05

G

Lumbar Flex/Ext on Reverse Hyper

1 x MAX

Finisher

H

5 Rounds: 10 DB Thrusters (40/30) 100 Yard Farmer’s Carry

Internal Inferno