Dane Larsen Exercise Physiology

General Fitness
Coach
Dane Larsen

Ready to get strong at home?!
This program is designed for those without a gym membership or who are away on holidays and looking to stay strong, fit, and healthy. All you'll need is a foam roller and a mini power band! The session covers all your fundamental movement patterns three days a week.

Features
4 sessions per week
Must use App app to view and log training
Program Training
$49
Get 6 Week Body Weight Home Program
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Take Your Game To The Next Level!
Every aspiring sportsman or sportswoman needs to learn how to be a WELL MOVING and ROBUST ATHLETE first. Only 0.01 % of those who specialise early in their choice sport without being a well-rounded athlete initially make it to the big stage! Learn how to do the fundamentals - Squat, Hinge, Jump, Run, Push, Pull like a pro, DOMINATE on the field, and stay INJURY-FREE!
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 4 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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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Foam Roller // Mini Power Band
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Sample Week
Week 1 of 6-week program
Monday
Week 1 Day 2

A1

Deadbug

3 x 12

A2

Single Leg Hip Raise

3 x 10

B1

Split Squat

3 x 10

B2

Bench Push Ups

3 x 10

C1

Band Resisted Squat

3 x 10

C2

Handstand

3 x 0:30

D1

Arabesque

3 x 8

D2

Inchworm

3 x 8

E

Bench Dips

3 x 10

Tuesday
Week 1 Day 3

A

Foam Roll Full Body

1 x 5:00

B1

Resisted Side Steps

3 x 10

B2

Band Corner Taps

3 x 10

C1

Plank

3 x 0:30

C2

Russian Twist

3 x 0:30

C3

Mountain Climber

3 x 0:30

C4

Ab Cycling

3 x 0:30

D

Recovery Breathing

1 x 5:00

Thursday
Week 1 Day 5

A1

Deadbug

3 x 12

A2

Single Leg Hip Raise

3 x 10

B1

Split Squat

3 x 10

B2

Bench Push Ups

3 x 10

C1

Band Resisted Squat

3 x 10

C2

Handstand

3 x 0:30

D1

Arabesque

3 x 8

D2

Inchworm

3 x 8

E

Bench Dips

3 x 10

Friday
Week 1 Day 6

A

Foam Roll Full Body

1 x 5:00

B1

Resisted Side Steps

3 x 10

B2

Band Corner Taps

3 x 10

C1

Plank

3 x 0:30

C2

Russian Twist

3 x 0:30

C3

Mountain Climber

3 x 0:30

C4

Ab Cycling

3 x 0:30

D

Recovery Breathing

1 x 5:00

Coach
More from Dane Larsen Exercise Physiology
coach-avatar Dane Larsen

I help people MOVE BETTER, get PAIN-FREE, and BIO-HACK the system ?????????? Exercise Physiologist | Strength Rehab Coach

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