From Front to Rear: Training by Viviana Morales Kolb in TrainHeroic

From Front to Rear

ButterflyFit with Viv

Strength & Conditioning, Weightlifting, Women's Training, Rowing, General Fitness, Miscellaneous, Plyometrics, Other, Endurance
Coach
Viviana Morales Kolb

This program was designed for someone who wants to challenge themselves. To build strength and endurance. This is not for the faint of heart. This program will have you working hard for 60 days! Consider it a challenge! Let's do this!

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Three Assessment Dates
There are three built in assessments in the program so you can determine if you have improved your strength and or endurance. You will be able to keep track in your app. I would love to see messages from you all letting me know how you have improve from Assessment 1 to Assessment 3 over the 60 days!
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Full-Body Training
Like the title, you will strengthen your entire body. From the front to the rear.
Features
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Access to your coaches
You can message me anytime!
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Programming 6 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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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 through an app!
Equipment
Required
Barbell // Dumbbells // Kettlebells // Box // Bands
Recommended
Good Garage Set-Up or Gym Membership
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit

B

Pull-Up

1 x MAX

C

Back Squat

10, 8, 5, 5, 3, 3, 3, 1

D

1-mile Run

E

Rowing

1 x 1000

F

Push-Up

1 x 1:00

G

Sit-up

1 x 1:00

Conditioning

H

Cool Down Circuit

Do one round of these stretches for about 30 seconds each stretch and each side if multiple sides.. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.

Monday
Week 1 Day 2

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit

B

Band Walks

3 x 20

C

Back Squat

15, 10, 8, 5, 5, 5, 20, 20

D1

Goblet Squat

3 x 15

D2

Russian KB Swing

3 x 15

E1

Single Leg Squat to Box

3 x 12

E2

DB Reverse Lunge

3 x 20

F1

Plank

3 x 45

F2

Flutter Kicks

3 x 40

Conditioning

G

Cool Down Circuit

Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.

Tuesday
Week 1 Day 3

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit

B

Rowing

1 x 500

C

Shoulder Press

15, 10, 8, 5, 5, 5, 20, 20

D1

Plate Front Raise

3 x 15

D2

KB Squat to High Pull

3 x 15

E1

Bent Over Rear Delt Fly

3 x 12

E2

DB Lateral Raise

3 x 12

F1

Plank

3 x 45

F2

Barbell Roll Outs

3 x 15

Conditioning

G

Cool Down Circuit

Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.

Wednesday
Week 1 Day 4

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit

B

Run

1 x 1.5

Conditioning

C

Cool Down Circuit

Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.

Thursday
Week 1 Day 5

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit

B

Sumo Deadlift

15, 10, 8, 5, 5, 5, 20, 20

C1

Dumbbell Hip Thrust

3 x 12

C2

Lateral Lunge

3 x 24

D1

DB Walking Lunges

3 x 16

D2

Single Leg RDL

3 x 16

E1

Physioball Leg Curl

3 x 12

E2

Walking Plank

3 x 16

Conditioning

F

Cool Down Circuit

Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.

Friday
Week 1 Day 6

Prep

A

Warm-Up Circuit

SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit

B

Active Recovery

1 x 30:00

Conditioning

C

Cool Down Circuit

Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.

Coach
coach-avatar Viviana Morales Kolb

I'm dedicated to serving you, making you stronger and harder to kill. Follow me on this fitness journey and let's get some therapy sessions in and transform you to that badass butterfly you always wanted to be. NETA Certified Personal Trainer; NASM Corrective Exercise Specialist; FITOPS Certified Veteran Fitness Operator; Mom X 3; US ARMY VETERAN

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Never Stop Challenging Yourself!

This program has three assessments and the plan is that each time you complete one you notice an increase in your strength and your endurance, and most importantly what you are really capable of! The elimination of self-doubt!

Get From Front to Rear
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FAQs
Who is this training for?
For someone who wants to challenge their limits. Someone who is familiar with weight training already, but would like to step up their workouts to another level.
From Front to Rear