Forever Athlete Coaching
Coach
Brandon Manoka
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
Heroic Warm-up
For Completion
B
DB Front Squat
10, 10, 8, 8
C
Bench assisted bent over rows
10, 10, 8, 8
D
Seated Leg Curl
3 x 10
E
Seated Chest Press
3 x 10
F1
Face Pull
3 x 12
F2
Tricep Rope Pulldowns
3 x 12
G
Plate straight leg sit ups
3 x 10
Tuesday
Week 1 Day 3
A
Heroic Warm-up
For Completion
B
Romanian Deadlift (RDL)
10, 10, 8, 8
C
Lat Pulldown
10, 10, 8, 8
D
DB Lunges
3 x 10
E
DB Shoulder Press
3 x 10
F1
Leg Extension
3 x 12
F2
Alternating DB Hammer Curl
3 x 1
G
Side Plank Rotation
3 x 0:30
Thursday
Week 1 Day 5
A
Heroic Warm-up
For Completion
B
Leg Press
3 x 10
C
Push Ups
3 x MAX
D
Side Lunge
3 x 10
E1
DB Chest Fly
3 x 12
E2
DB Lateral Raise
3 x 12
Mixed emom
F
20 frog sit ups 15 Inchworm 10 burpee
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