Stay The Course Athletics
Coach
Shay Hughes
A program designed to be done with no gym access. No equipment needed.
Features3 sessions per week
Must use App app to view and log training
Program Training
Features
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 3 days per week
Daily 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
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
chair or bench roughly 6x6 area of floor space
Sample Week
Week 1 of 6-week program
Monday
Week 1 Day 2
Conditioning
A
Tabata Something Else
Tabata Burpee Tabata Push-up Tabata Sit-up (abmat) Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
Wednesday
Week 1 Day 4
A
Air Squat
4 x 20
B
Spiderman Plank
4 x 20
C
Reverse Lunges
4 x 20
D
Sit-up
4 x 20
Friday
Week 1 Day 6
A
Walking Plank
3 x 12
B
Plyo Lunge
3 x 12
C
Bird Dog
3 x 12
D
High Knees In Place
3 x 12
E
Bicycle Sit-Ups
3 x 12
F
Glute Bridge
3 x 12
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