Koahk Performance

Coach
Gunnar Mach

Features
1 sessions per week
Must use App app to view and log training
Program Training

benefit-image-0
Get back to your athletic days.
Miss what you had when playing sports? This program will kickstart that journey for you.
Features
feature-icon
Programming 7 days per week
Delivering on all aspects of strength, cardio, and power for everyday life!
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
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, all with an app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 2-week program
Sunday
Week 1 Day 1

Upper Body Prep Circuit

A

Complete each exercise for reps prescribed, go 2x through: - Push Ups x 20 - DB Bent Over Reverse Fly's x 20 - Cable Face Pull x 20

B1

Depth Plyo Push-Up

3 x 5

B2

Medicine Ball Slam

3 x 8

C

Bench Press

4 x 8 @ 55, 60, 65, 65 %

D1

Incline DB Bench Press

3 x 8

D2

Lat Pulldown

3 x 12

Conditioning

E

Upper Body Hypertrophy Circuit #1

Complete 50 reps of each exercise. Can be down in any split you want (1x50, 2x25, 30/20, etc.) - DB Shoulder Press - DB 1 Arm Row - Cable Bicep Curl - Cable Tricep Pushdown

Monday
Week 1 Day 2

Prep

A

Lower Body Prep Circuit

Do all exercises for prescribed reps (do 2x through): - Reverse Hyper x 25 - Light Goblet Squat x 25 - Hip Bridge x 25

B1

DB Snatch

3 x 5

B2

Box Jump

3 x 5

C

Front Squat

3 x 8 @ 50, 55, 60 %

D

Walking Lunges

3 x 12

LB Hypertrophy

E

Lower Body Hypertophy Circuit #1

Complete each exercise with a slow lower (Do 2-3x through): - Sumo Deadlift (moderate weight) x 5-10 - Quad Extensions x 10-20 - Leg Extensions x 10-20

Tuesday
Week 1 Day 3

A

Agile 8

B

1-mile Run

Wednesday
Week 1 Day 4

Upper Body Prep Circuit #2

A

Complete each exercise for prescribed reps 2x through: - Incline Bench Y x 20 - Yoga Push Up x 10 - DB Face Pull x 20

B1

Depth Plyo Push-Up

3 x 5

B2

Lying MB Throw for Height

3 x 8

C1

Barbell Incline Bench Press

3 x 10 @ 65 %

C2

1-Arm DB Row

3 x 10 @ 65, 75, 85 lb

D1

Push-Up

3 x 12

D2

Band Pull-Apart

3 x 20

E

Push Up Hold at Bottom

1 x 2:00

Thursday
Week 1 Day 5

Prep

A

Lower Body Prep Circuit #2

Complete all the exercises 2x through: - Barbell Good Morning x 20 - DB Split Squat x 20 (10ea leg) - Single Leg Glute Bridge x 20 (10ea leg)

B1

DB Squat Jump

3 x 5

B2

Box Jump

1 x 10

C1

Bulgarian Split Squat

3 x 8 @ 65 %

C2

Romanian Deadlift (RDL)

3 x 8 @ 70 %

D1

Lateral Lunge

3 x 6

D2

Chin-Up

3 x 5

E1

Russian Twist

3 x 20

E2

Reach Thru

3 x 10

Friday
Week 1 Day 6

A

Agile 8

DB/BW Circuit

B

Do all the exercises for number of reps. See how many rounds you can complete. 20 minutes total. 1. Goblet Squat x 10 2. DB RDL x 10 3. Push Up x 10 4. DB Bent Over Row x 10 5. Sit Up w/ DB x 10

Saturday
Week 1 Day 7

A

Active Recovery

1 x 30:00

14 Day Athlete Challenge