Daniel Martinez Performance + Health

Coach
Daniel Martinez

This is a mobility and movement skill training program that is meant to support your main training. It can function either as a prep program to help you get dialed in for hard training, or as a recovery program to help balance your training workload with low intensity means that still support improved fitness.

Features
3 sessions per week
Must use App app to view and log training
Program Training
$20
Get Your Whole Village Dies
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Find the magic in your movement
Everyone wants their mobility training to stick, but most don't have a progression that builds patterns properly. Our program dials in the fundamentals for you, and the steps you need to take to practice effectively are clearly laid out. Plan to train with greater precision and the benefits will extend further into the higher intensity components of your training.
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 3 days per week
Movement skill training that’s accessible and challenging for athletes of any level or background
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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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you, know you better, and keep you going longer, all through an app.
Equipment
Recommended
No equipment required.
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Sample Week
Week 1 of 8-week program
Sunday
Activation 1

Assess

A

Feel (1-10)

B

Supine Trunk Rotation

1 x 5

C

Shin Box

1 x 5

D

Shin Box to Seated Hamstring

1 x 5

E

Seated V Position with Overhead Opposite Reach

1 x 5

F

Quadruped Long Groin Sit

1 x 5

G

Quadruped Short Groin Rock

1 x 5

H

Quadruped Chest + Shoulder

1 x 5

I

Quadruped Posterior Shoulder + Lats

1 x 5

J

Quadruped Contralateral Post Shoulder + Lats

1 x 5

K

Dying Bugs

1 x 12

L

Single-Leg Lowering

1 x 5

M

Rotational Clamshell

1 x 12

N

Bear Crawl Shoulder Tap

1 x 12

O

TGU Hip Bridge

1 x 12

P

Half Kneeling Corkscrew

1 x 12

Q

Cardinal Movement Prep

1 x 12

Sunday
Optimize Isometric Series

A1

Isometric Split Squat

2 x 00:20

A2

Extensive Split Squat Jumps

2 x 8

A3

Push Ups w/Shoulder Tap

2 x 8

A4

Isometric Squat

2 x 20

A5

Extensive Squat Jumps

2 x 8

A6

Yoga Push Ups

2 x 8

A7

Isometric Lateral Squat

2 x 00:20

A8

Extensive Lateral Skaters

2 x 8

A9

Side Plank w/Trunk Rotation

2 x 8

A10

Isometric Push Up

2 x 20

A11

Long Hamstring Isometric

2 x 10

A12

Long Hamstring March

2 x 8

Tuesday
Activation 1

Assess

A

Feel (1-10)

B

Supine Trunk Rotation

1 x 5

C

Shin Box

1 x 5

D

Shin Box to Seated Hamstring

1 x 5

E

Seated V Position with Overhead Opposite Reach

1 x 5

F

Quadruped Long Groin Sit

1 x 5

G

Quadruped Short Groin Rock

1 x 5

H

Quadruped Chest + Shoulder

1 x 5

I

Quadruped Posterior Shoulder + Lats

1 x 5

J

Quadruped Contralateral Post Shoulder + Lats

1 x 5

K

Dying Bugs

1 x 12

L

Single-Leg Lowering

1 x 5

M

Rotational Clamshell

1 x 12

N

Bear Crawl Shoulder Tap

1 x 12

O

TGU Hip Bridge

1 x 12

P

Half Kneeling Corkscrew

1 x 12

Q

Cardinal Movement Prep

1 x 12

Thursday
Activation 1

Assess

A

Feel (1-10)

B

Supine Trunk Rotation

1 x 5

C

Shin Box

1 x 5

D

Shin Box to Seated Hamstring

1 x 5

E

Seated V Position with Overhead Opposite Reach

1 x 5

F

Quadruped Long Groin Sit

1 x 5

G

Quadruped Short Groin Rock

1 x 5

H

Quadruped Chest + Shoulder

1 x 5

I

Quadruped Posterior Shoulder + Lats

1 x 5

J

Quadruped Contralateral Post Shoulder + Lats

1 x 5

K

Dying Bugs

1 x 12

L

Single-Leg Lowering

1 x 5

M

Rotational Clamshell

1 x 12

N

Bear Crawl Shoulder Tap

1 x 12

O

TGU Hip Bridge

1 x 12

P

Half Kneeling Corkscrew

1 x 12

Q

Cardinal Movement Prep

1 x 12

Thursday
Optimize Isometric Series

A1

Isometric Split Squat

1 x 00:20

A2

Extensive Split Squat Jumps

1 x 8

A3

Push Ups w/Shoulder Tap

1 x 8

A4

Isometric Squat

1 x 20

A5

Extensive Squat Jumps

1 x 8

A6

Yoga Push Ups

1 x 8

A7

Isometric Lateral Squat

1 x 00:20

A8

Extensive Lateral Skaters

1 x 8

A9

Side Plank w/Trunk Rotation

1 x 8

A10

Isometric Push Up

1 x 20

A11

Long Hamstring Isometric

1 x 10

A12

Long Hamstring March

1 x 8

Coach
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