Alliance Fitness Center

Coach
Collin McGee

This 6 week training plan is built on progressive principles of strength training and cardio to help meet any individual where they are at no matter what experience level! The plan starts off with a movement self-assessment to help guide you on how to make better exercises decisions based on what you see during the assessment. There is an "Assessment Interpretation" video as well to help with this process.

The plan progresses exercises over the course of 6 weeks and helps guide on how to approach each exercise. We don't believe in cookie cut programs at AFC so we made a cookie cutter that molds its shape to you and explains how to best proceed with exercise, intensity, and weight selection!

If you ever have any questions please reach out to us at alliancefitnesscenterpa@gmail.com

Features
3 sessions per week
Must use App app to view and log training
Program Training
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Movement Assessment
We all move differently. Understanding our range of motion baselines is essential on performing exercise effectively and safely.
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Improve Strength
Strength improves the quality of life and sport! Strength training doesn't have to be complicated. Learning proper intensity and how to choose exercises that fit you and your schedule appropriately is the key. This program does just that.
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Mitigate Injury
Strength training helps mitigate injury in sport and all physical demands of life. Becoming stronger can only help! This program seeks to help improve functional strength through guiding the individual on exercises options and appropriate intensity. Specific exercises are not forced down your throat. Only education on which exercises to choose and how to adapt them to yourself and goals.
Features
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Programming 3 days per week
Sessions guide the individual through strength and mobility exercises to help improve functional strength, mitigate injury, and move better overall!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. This intuitive and useful app will put the action right in your hands to take anywhere or any gym!
Equipment
Recommended
Your standard gym that consists of basic machines and dumbbells will do! 
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Sample Week
Week 1 of 6-week program
Sunday
AFC 101 Day 1

A1

Standing Medball Chest Toss.AFC

3 x 5

A2

Goblet Carry.AFC

B1

Squat Phase 1

3 x 8

B2

TRX Row.AFC

3 x 8

C1

SLDL Phase 1

3 x 8

C2

Cable Press.AFC

3 x 8

C3

Split Squat.AFC

3 x 8

D

Cardio.AFC

1 x 10:00

Sunday
Week 1 Day 1

A

How to use this App!

B

How AFC 101 Works

C

Movement Assessment

D

Assessment Interpretation Help

1 x 1

Tuesday

A1

Heisman Repeats.AFC

3 x 5

A2

Front Plank.AFC

3 x 1 @ 15

B1

RDL.AFC

3 x 8

B2

Shoulder CAR.AFC

3 x 3

C1

SL Squat Phase 1

3 x 5

C2

Band Pull Apart.AFC

3 x 8

C3

X-Pulldown.AFC

3 x 8

Thursday

A1

Power Step Up.AFC

3 x 3

A2

Side Plank.AFC

3 x 1 @ 10

B1

Isometric Push up.AFC

3 x 2 @ 10

B2

DB Row.AFC

3 x 8

C1

Hip Lift from the Ground

3 x 8

C2

Hip CAR.AFC

3 x 2

C3

Two Arm Landmine.AFC

3 x 8

D

Cardio.AFC

1 x 10:00

AFC Intro to Training 101