Corax Strength and Performance

Football , Gaelic Football, Functional Fitness, Wrestling, Track & Field, General Fitness, Field Sports, Strength & Conditioning
Coach
Jacob Lembke

This is a 12 week program built around the basics of strength and power. It will help you build a base that will carry you for years to come.

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Very Simple
Workouts that can be done pretty much anywhere and at any pace.
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Very Effective
See the benefits of long term growth and development.
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
The right amount of training that’s accessible and challenging for athletes of any level paired with enough rest time to keep you healthy.
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Warm Up

A

2x Squat x25 Bar/DB Row x25 Lateral Lunge x12ea

B1

Front Squat

5 x 5

B2

Lateral Slide

3 x 5

C1

RFESS

3 x 10

C2

Ham Curl

3 x 10

C3

Waiter's Walk

3 x 20

Monday
Week 1 Day 2

Warm Up

A

2x25 DB Bench TRX Row Tri Extension (Rotate Grip Weekly)

B1

DB Bench Press

5 x 5

B2

Banded YPress

3 x 10

C1

Incline DB Bench Press

3 x 10

C2

Banded Tricep Pushdown

3 x 10

C3

Front Rack Carry

3 x 20

Wednesday
Week 1 Day 4

Warm Up

A

2x25 RDL Band Ham Curl Mini Band Squat

B1

Barbell RDL

5 x 5

B2

Bird Dog

3 x 10

C1

DB Good Morning

3 x 10

C2

Single Leg Banded Hamstring Curl

3 x 10

C3

Palof Press

3 x 20

Thursday
Week 1 Day 5

Warm Up

A

2x TRX Row x 25 DB T,Y,I, x8ea Dead Bug x10ea

B1

Pull-Up

5 x 5

B2

Reach Through

3 x 10

C1

Bent Over DB Row

3 x 10

C2

TRX W Deltoid Fly

3 x 10

C3

Suitcase Carry

3 x 20

Corax - Level 1 Strength