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THE HUMAN (INDOC)

Garage Gym Athlete

General Fitness, Strength & Conditioning

Coaches

Jerred Moon and Joe Courtney

This program will help athletes of all experience levels to assess their current fitness level, imbalances and rest their fitness.

This program follows our body geometry style supersets for strength days, hitting all planes of movement. Conditioning days will work all three energy systems each week.

The program will start light and gradually increase in difficulty each week. YOU will be the best governor for this

$49

Get THE HUMAN (INDOC)

Fixing Imbalances

The strength on this program is what we call "Body Geometry" and will work all planes of movement, unilateral, isometric and strength endurance.

Complete Conditioning

Many programs will only work one or two energy systems but this program will have dedicated condition days for each three energy systems.

Features

Access to your coaches

Coaches are here to help you progress through the program and answer any quetsoins you have.

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Delivered through TrainHeroic

Ready to start day one and hit the ground running to reset and assess your fitness.

Equipment

Required

Barbell, Plates, Rack/Stands for Barbell, Kettlebell, Pull-up B

Recommended

Jump rope, more KBs, Cardio machines,

Sample Week

Week 1 of 7-week program

Sunday

Week 1 Day 1

Prep

Warm up 001

3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 2 min row/run/bike 15 ea walking lunges 10 face pulls 30 sec plank

Split Squat

4 x 10

Box Jump

4 x 20

Glute Bridge

4 x 20

Crunches

4 x 20

Single Leg Balance

4 x 0:20

Walking Lunges

4 x 20

Monday

Week 1 Day 2

Prep

Warm up 002

3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 1 min cardio (bike, jump rope, burpees, etc) 6 broad jumps 10 inch worms 10 hanging shrugs (linked)

30:30

Rest

1 x 5:00

30:30

Rest

1 x 5:00

30:30

Tuesday

Week 1 Day 3

Prep

Warm up 003

3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 2 min Row/run/bike 10 hand release push ups 10 goblet squats 12 v ups

Bench Dips

4 x 20

Reverse Flys

4 x 20

Push-Up

4 x 20

Ring Rows

4 x 20

Front-Leaning Rest (FLR)

4 x 0:20

Side Plank

4 x 0:20

Wednesday

Week 1 Day 4

Prep

Warm up 004

3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 30 double unders 8 ea KB side lunge 10 burpees 10 ea pall of press (linked)

5 Second Sprint

6 x 10

Rest

1 x 5:00

5 Second Sprint

6 x 10

Rest

1 x 5:00

5 Second Sprint

6 x 10

Rest

1 x 5:00

5 Second Sprint

6 x 10

Thursday

Week 1 Day 5

Prep

Warm up 005

3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 2 min row/run/bike 8 goblet squats 10 ea Samson stretch (linked) 10 hanging shrugs

Hip Hinge

4 x 20

Half Superman Hold

4 x 0:20

Bench Dips

4 x 20

Pull up Iso hold

4 x 0:20

Back Extension

4 x 20

Crunches

4 x 20

Friday

Week 1 Day 6

Prep

Warm up 006

3 Rounds (10 min CAP) *all warm ups are optional, feel free to do your own* 2 min row/run/bike 8 ea lateral box step up 10 band pull aparts 10 4 count mt climbers

20 second sprint

6 x 9

Rest

1 x 7:00

20 second sprint

6 x 9

Coaches