Fusion Sports and Performance
This is a 4 Week Program for The Outrigger Strong program, it is a 3 day a week program for 4 weeks in total.
Please note proce for this program is in $USD.
This is designed to give you a taste of what you can expect in the full program.
This program includes acces to the train heroic app, the 4 week program on the app and you can message for support via the app.
You can upgrade to the full program at any time simply message through and we can switch you over. Access to the Facebook group, technique coaching and session modification is part of the full program.
In this 4 week sample you will see a beginner and advanced program, pick a program which is suitable for your ability level and stick to that for the whole 4 weeks, try not to chop and change between programs.
If you have any questions reach out via the train heroic app, enjoy the program and I look forward to seeing you in the full program on completion :)
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Prone Hip Extension Bent Knee
2 x 25
A2
Lock Clams
2 x 25
B1
Back Squat
5 x 8
B2
DB RDL
5 x 10
B3
Shoulder Taps
5 x 20
C1
Weigthed Dislocate
2 x 20
C2
Brettzel
2 x 20
D1
DB Bench Press
5 x 10
D2
Band Pull-Apart
5 x 15
A1
Lock Clams
2 x 25
A2
Prone Hip Extension Bent Knee
2 x 25
B1
Goblet Squat
5 x 10
B2
Double Leg Hamstring Bridge
5 x 10
B3
Shoulder Taps
5 x 20
C1
Weigthed Dislocate
2 x 20
C2
Brettzel
2 x 20
D1
DB Bench Press
5 x 10
D2
Band Pull-Apart
5 x 15
A1
Standing Tib Raises
3 x 20
A2
Calf Raise
3 x 20
A3
Poliquin Step Up
3 x 20
B1
Shoulder Touches
2 x 20
B2
Glute Bridge
2 x 20
C1
Trap Bar Deadlift
5 x 8
C2
Single Leg RDL
5 x 20
D1
Shoulder Internal/External Rotation
3 x 10
D2
Scap Push-Up
3 x 10
E1
DB Fly
4 x 10
E2
YTW
4 x 10
A1
Calf Raise
3 x 20
A2
Standing Tib Raises
3 x 20
A3
Poliquin Step Up
3 x 20
B1
Glute Bridge
2 x 20
B2
Shoulder Touches
2 x 20
C1
Trap Bar Deadlift
5 x 8
C2
Bird Dog
5 x 20
D1
Shoulder Internal/External Rotation
3 x 10
D2
Scap Push-Up
3 x 10
E1
DB Fly
4 x 10
E2
YTW
4 x 10
A1
Lock Clams
2 x 25
A2
Shoulder Touches
2 x 20
B1
Bulgarian Split Squat
5 x 20
B2
Banded Hamstring Curls
5 x 15
B3
Dead Bug
5 x 30
C1
Brettzel
2 x 20
C2
Weigthed Dislocate
2 x 20
D1
Incline DB Bench Press
5 x 10
D2
Chest-Supported DB Row
5 x 12
A1
Shoulder Touches
2 x 20
A2
Lock Clams
2 x 25
B1
Bulgarian Split Squat
5 x 20
B2
Banded Hamstring Curls
5 x 15
B3
Dead Bug
5 x 30
C1
Brettzel
2 x 20
C2
Weigthed Dislocate
2 x 20
D1
Incline DB Bench Press
5 x 10
D2
Chest-Supported DB Row
5 x 12
