Krista Hogan

Coach
Krista Hogan

Features
1 sessions per week
Must use App app to view and log training
Program Training
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 3 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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.
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Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2

Circuit

A

Optional warm up: 5:00 moderate cardio on bike, treadmill or rower. OR, complete 2 rounds of the following activation:

B1

Groiner

2 x 5

B2

Air Squat

2 x 10

B3

Seated straight leg raise

C1

Back Squat

3 x 8

C2

Seated Squat Jump

3 x 5

D1

DB Single Leg Deadlift

3 x 8

D2

Push-Up

3 x 10

E

Lat Pulldown

3 x 10

Circuit

F

Bike, row OR treadmill 8 rounds: :45 hard effort on a high resistance :45 easy effort on a low resistance

Wednesday
Week 1 Day 4

Circuit

A

5:00 of moderate cardio on the bike, treadmill or rower Or 2 rounds of the following:

B1

Incline DB External Rotation

2 x 8

B2

Push up eccentric

2 x 5

B3

T Spine Foam Roll

1 x 0:30

C

Bench Press

3 x 8

D1

Rear Foot Elevated Split Squat

3 x 8

D2

3 Point Row

3 x 8

E

Lying Leg Curl

2 x 12

Optional Core Work

F

2-3x Side plank x:30 Shoulder taps x10/side

Friday
Week 1 Day 6

Circuit

A

5:00 of moderate cardio OR complete 2 rounds of the following:

B1

Yoga Push up

2 x 5

B2

KB swings

2 x 10

B3

Hollow Hold

2 x 0:30

C

Deadlift

3 x 8

D1

Chin-Up

3 x 6

D2

Single arm overhead press

3 x 8

E

Wall Sit

3 x 0:45

F1

DB Bicep Curls

3 x 12

F2

Skull Crushers

3 x 12

Momentum Strength and Conditioning