Gym Induction

Perform For Sport

General Fitness, Strength & Conditioning

Coaches

Adam Robinson and Damon Artiss

Your 'ISC' Gym Induction is the perfect way to get started in the gym. Whether a new gym member or a regular who has lost a bit of direction on what to do. This programme will kick start you S&C journey.

With this easy to follow and progressive 8-week programme, each session will not only give you a good workout but give you the fundamental movement patterns to make sure every future programme in the gym is worthwhile.

Introduction to strength training

Learn the fundamentals of S&C

Improve technique

Build strength and increase muscle

Minimal equipment

Improve muscle memory

All of our ISC members begin on a similar programme, and we are pleased to say the results after working on the foundations are fantastic!

A mixture of lower and upper body with plenty of trunk stability and core work this programme will definitely help any regular gym-goer get themselves in the best possible shape, particularly as it will also give you the tools to progress further with ISC and our other programmes.

$25

Get Gym Induction

START THE PROCESS

This programme is ideal for those new to the gym and new to strength and conditioning. Learn the fundamental movement patterns while receiving a great full body programme everytime you step foot in the weight room!

IMPROVE ALL ASPECTS OF FITNESS

A well structured S&C programme can not only help in building strength but can improve cardio fitness, muscle tone, joint stability, mobility reduce injury as well as overall health and well being. The aim for the programme is to give every participant the tools required to maximise their fitness.

ONLINE S&C

All ISC Gym's programmes are delivered via the TrainHeroic app. Every session, exercise and coaching point is provided by the ISC Coaches, who are always on hand to review, give feedback and help you progress. Exercise demonstrations and coaching is on hand, wherever your are 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

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

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.

Equipment

Required

Resistance Bands

Recommended

Mini-Bands // Dumbbells and/or Kettlebells

Sample Week

Week 1 of 8-week program

Sunday

Week 1: Day 1

Welcome Message - Your ISC Gym Induction

1 x 1

Prep

ISC Warm Up 1

1 Minute Cardio Couch Stretch 1 x Min (Each Side) Barbell Adductor Stretch x 1 Min (Each Side) Leg Swings x 15 (Each Side) Lateral Leg Swings x 15 (Each Side) Cat Stretch x 15 Spiderman w/ Reach x 12 (Each Side) Spiderman w/ Lift x 12 (Each Side) Glute Bridge Walkout x 10 Squat to Stand x 10 Walkouts x 10 1 Minute Cardio

Banded Kneeling Kickback (ISC)

4 x 12

Goblet Squat (ISC)

4 x 10

Hamstring Bridge (ISC)

4 x 10

Scap Wall Slide

4 x 8

Plank (ISC)

4 x 0:30

Scapula Press (ISC)

4 x 10

Eccentric Press Up

4 x 3

Single Leg Bodyweight Hip Thrust (ISC)

4 x 10

Hollow Body Hold (ISC)

4 x 30

Hamstring Walkout (ISC)

4 x 10

Tuesday

Week 1: Day 2

Prep

ISC Warm Up 2

1 Minute Cardio Pigeon Stretch x 1 Min Frog Stretch x 1 Min Thread the Needle x 12 (Each Side) Adductor Rock x 10 (Each Side) 90/90 Hip Rolls x 12 (Each Side) Banded Row x 12 Scap Wall Slide x 10 Yoga Press Up x 8 Reverse Lunges x 10 (Each Side) 1 Minute Cardio

Glute Bridge W/ Med Ball Squeeze (ISC)

4 x 8

Banded Hip Hinge (ISC)

4 x 12

ISO Lunge (ISC)

4 x 1 @ 20

Banded Row (ISC)

4 x 12

Side Plank (ISC)

4 x 20

3D Band Pull Apart (ISC)

3 x 15

Horizontal Pull Up (Supinated Grip) (ISC)

3 x 8

Wall Sit (ISC)

3 x 0:30

Lying Shoulder Windmill (ISC)

3 x 12

Tall Plank Knee Taps (ISC)

3 x 10

Thursday

Week 1: Day 3

Prep

Physical Preparation 5

1- 1 min Rowing 2- SL KB Calf raises on 25kg Plate x10EL 3- Scorpion with arm raise x8ES 4- Hip Flexor KB Raises x10 ES 5 - Banded Frog Stretch x1min 6 - Side plank leg abductions x10ES 7- Isometric YWT's x20 secs each position 8- Reverse Lunge to knee drive x8ES 9- 1 min Rowing

Fire Hydrants Kickbacks (ISC)

4 x 12

Reverse Nordic Curl (ISC)

4 x 8

Banded Single Leg Glute Bridge (ISC)

4 x 12

Seated DB/KB Shoulder Press (ISC)

4 x 10

Pallof Hold (ISC)

4 x 0:30

Peterson Step Up (ISC)

4 x 8