Performance based PT
Coach
Brandon Manoka
This is for those who have limited equipment, or away due to travel and require something to keep them ticking over while they’re away.
This dumbbell only workout will help elicit the right amount of stress to help maintain or progress your training.
1 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Dumbbells only
Sample Week
Week 1 of 4-week program
Sunday
Full body
A
Heroic Warm-up
For Completion
B
Goblet Squat
4 x 8
C
DB Floor Press
4 x 8
D
Dumbbell Romanian deadlift
3 x 10
E1
DB Arnold Press
3 x 10
E2
Bent Over DB Row
3 x 10
F
High Plank Drag
3 x 12
Tuesday
Upper body
A
DB Chest Fly
4 x 10
B
Alternating DB Hammer Curl
4 x 10
C
DB Shoulder Press
3 x 10
D1
DB Tricep Extension
3 x 12
D2
DB Lateral Raise
3 x 12
E
Push-Up
3 x MAX
Thursday
Lower
A
Lower body warm up
B
Dumbbell sumo deadlift
3 x 10
C
Heel elevated goblet squat
3 x 10
D
Glute Bridge
3 x 10
E1
Db walking lunges
3 x 12
E2
DB Calf raises
3 x 15
F
V-sits
3 x 15
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