Superfly Performance
Powerlifting, Functional Fitness, General Fitness
Coach
Adrian Jourdan
Back Squat and Strict Press 3 RM Focus
Features3 sessions per week
Must use App app to view and log training
Program Training
Features
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, all through an app.
Equipment
Recommended
BarbellPlatesDumbbellsBenchPull Up BarBandsBoxGymnastic Rings/TRXSquat rack
Sample Week
Week 1 of 6-week program
Sunday
SuperFly Strength Club 6.0: Week 1 Day 1
A
Back Squat
1 x 3
B
Strict Press
1 x 3
C
Bulgarian Split Squat (Double Dumbbell Farmer Hold)
4 x 8
D
Tricep Extension (Band + Standing)
8 x MAX
Tuesday
SuperFly Strength Club 6.0: Week 1 Day 3
A
Seated DB Press
4 x 8
B1
Alternating DB Hammer Curl
4 x 10
B2
DB Lateral Raise
4 x 15
C
Good Morning
3 x 12
D
Banded Box Step Up
Thursday
Week 1 Day 5
A
Push Up (Ring)
8 x 8
B
Ring Row
8 x 8
C
Step Back Lunge (Deficit + Dumbbell Farmer))
4 x 10
D
Dumbbell Pullover
4 x 12
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