Total Align Fitness Health &wellness

Coach
Blair Linton

Stop just working out. Start training with intention.

This training program is designed for anyone who wants more structure, more attention, and a better understanding of how to actually train their body. Not just go through random workouts..

Inside, you’ll follow a three day full body strength program with deep core training bill directly into your workouts. The goal is to help you build muscle, improve strength, create better control through your core, and learn how your entire body should work together during resistance training..

Throughout your training, I’ll coach you through positioning, breathing, pressure, control, tempo, stability, improper execution, so you can feel more connected to the muscles you were trying to train and get more out of every movement.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$35
Get Built Different 7-Day Training
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Full Body Awareness
You will learn about your entire body through this training. From the ground up, we pay attention to your feet, ankles, knees, and how that all integrate up from the ground.
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Proper Breathing & Bracing
You will learn how important it is to understand the proper breathing, bracing, and how that connects your entire body. Learning how that is better body connection and better strength/force through every movement that you apply to.
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Progressive Overload
People train for years and years, and never actually train progressively properly. Learning how to progressively train while keeping proper mechanics to force the most tension resulting in the best outcome.
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Proper Mechanics
Executing each movement that you perform through proper mechanics gives you the best outcome. Just simply checking the box is not good enough when it comes to hypertrophy. Muscle response to stimulation ON that desired Muscle.
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 7 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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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
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Sample Week
Week 1 of 1-week program
Sunday
Mobility 2026

A

Deficit Thread The Needle

1 x 12

B

Thoracic Spine Foam Roller

1 x 1:00

C

Deficit Prayer Stretch

1 x 1:00

D

Prone T’s & Y’s

1 x 12

E

Straddle QL Stretch

1 x 45

F

90/90 Thrusts

1 x 10

G

Half Kneeling Groin Hip Flexor Stretch

1 x 0:45

H

Standing Pigeon stretch

1 x 10

I

Inch Worm Cobra Stretch

1 x 10

J

Runners Lunge Dips

1 x 30

K

Weighted Pike Stretch - Deep Squat

1 x 10

Monday
Glute & Hammies

A

Cardio

1 x 5:00

B1

Foam Roll (full Body)

1 x 1:00

B2

Weight Couch Stretch

1 x 12

C

Recliner Hamstring Curls

3 x 10-12

D

B-Stance Hip Thrusts

10, 8, 6

E

Contralateral B-Stance RDL

10, 8, 6

F1

Recliner Abductions

2 x 12-15

F2

Recliner Adductions

2 x 10-12

G

Cardio

1 x 5:00

Tuesday
Back & Biceps

A

Cardio

1 x 5:00

B

Inchworm Cobras

1 x 12

C1

Hips Elevated Dead Bugs W/ Yoga Block

2 x 12

C2

Foot Banded Marches

2 x 10

D

SA Straight Arm Pulldown Is

2 x 10-12

E1

Chin-Ups

3 x MAX

E2

EZ Bar Curls

3 x 10-12

F1

Back Row (DB) Involving Deep Core

3 x 10

F2

Incline Curls (tactile Feedback Brace)

3 x 10-12

G1

Lat Pull-Down

10, 8, 8

G2

Bench Dips

3 x MAX

H

Cardio

1 x 10:00

Wednesday
Core w/ Steady State

A

Cardio

1 x 30:00

B

Standing Pigeon stretch

1 x 10

C

Inchworm Cobras

1 x 10

D

Pike Stretch-pigeon

1 x 12

E

Kneeling Chops

2 x 12

F

Decline Leg Raises

2 x 12

G

Cable Crunches

2 x 12

Thursday
Glutes & Quads

A

Cardio

1 x 5:00

B

Foam Roll (full Body)

1 x 2:00

C

Weight Couch Stretch

1 x 12

D

Adduction Calf Raises

3 x 12

E1

Abductions

2 x 10-12

E2

Glute Medius Kickback

2 x 15-20

F

Deficit Straddle Squat

10, 8, 8

G

SL Press W/ Rotation (glute Focus)

3 x 10

H

Back Extensions

3 x 10-12

I1

Leg Extensions

3 x 12

I2

Hamstring Curls (forward Leaning)

10, 8, 8

J

Cardio

1 x 10:00

Friday
Shoulders & Triceps

A

Cardio

1 x 5:00

B

T-Spine Prayer Rotations

1 x 12

C

Straight Arm Pull-Down

2 x 10-12

D

Landmine Front Press

3 x 10

E1

Flat Bench Press

E2

Lateral Raises

3 x 12-15

F1

Unilateral Rear Delt Flye

3 x 12-15

F2

SA Overhead Tricep Extension

3 x 10-12

G1

Cross Body Tricep Press (DB)

3 x 10-12

G2

Mid Cable Lateral Raises

3 x 12-15

H

Bench Dips

3 x MAX

I

Cardio

1 x 10:00

Saturday
Glute/Full Body

A

Cardio

1 x 5:00

B1

Plate Loaded Side Clam Thrusts

2 x 10-12

B2

Reverse Plank Adductions

2 x 10-12

C1

Contralateral B-Stance RDL

3 x 10-12

C2

Lateral Raises - Front Raises

3 x 8-10

D1

B-Stance Hip Thrusts

3 x 10

D2

EZ Bar Curls

3 x 12-15

E1

High Cable Kick Back

3 x 12-15

E2

Cable Tricep Press Down

3 x 12-15

F

Cardio

1 x 10:00

Coach
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