Fred Ormerod

Coach
Fred Ormerod

Features
1 sessions per week
Must use App app to view and log training
Program Training

benefit-image-0
Proven training methods
Training protocols used by national and international champions at your fingertips
benefit-image-1
Personalised nutrition
Daily nutrition planning + over 21 recipes for you to try, to help you build a plan around fueling your life and your training.
benefit-image-2
Mindset coaching
Planned meditation and exercises to help you keep focus on your goals.
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
strength session 1 ECCSQ

warm up

A

glute bridge and reach crab walk (imagine there's a glass of red wine on the small of you back you don't want to spill) 90/90's (think about internal and external rotation at the hips) pvc pass through (move hands in a little each rep) deadbug band pull over (keep lower back on the floor and tension in the band overhead and between hands throughout) 10 reps each 2 rounds

B

Back Squat

5, 5, 5, 5, 5, MAX @ 50, 60, 70, 80, 80, 80 %

C

DB Reverse Lunge

2 x 6

D

Shoulder Press

5, 5, 5, 5, MAX @ 60, 70, 80, 80, 80 %

E

Lat Pulldown

3 x 8

F

Band Pull-Apart

2 x 15

Sunday
Week 1 Day 1NEAT goals

A

step count

B

veggies

C

Easy chicken ramen

Monday
Week 1 Day 2 NEAT goals

A

step count

B

veggies

C

Orange and honey chicken pittas with salad

Monday
cardio day

A1

DB Side Bend

2 x 10

A2

Flutter Kick

2 x 10

A3

Superman

2 x 10

Circuit

B

10-3 db clean and press bench hops medball burpee chest press perform 10 reps each then 9, then 8 etc. Level 1: 8kg db, 3kg medball Level 2: 10kg db, 6 kg medball Level 3: 12kg db, 6kg medball Level 4: 15kg db, 9kg medball Available swaps: - use a rucksack/kettlebell/db for any of the movements

Circuit

C

knee step up to jump lunges air squat to calf raise mountain climbers 20 secs work 20 secs rest 3 rounds each

D

Sprints

10 x 0:10

Tuesday
Week 1 Day 3 NEAT goals

A

step count

B

veggies

C

Brown rice, white fish risotto

Tuesday
midweek mindset

A

fresh start 10 min meditation

B

Hope & Positivity: A Guided Meditation for New Beginnings

Wednesday
Hypertrophy/mobility day

A1

Overhead Squat w/ PVC

3 x 6

A2

Landmine Bar Twist

3 x 10

B1

stretched seated row

4 x 10

B2

Partner Nordic Hamstring Curl

4 x 2

C1

cable fly

3 x 10

C2

reverse cable crossover

3 x 10

D1

hand walkouts

3 x 6

D2

Kneeling Hip Flexor/Quad Stretch

3 x 0:20

D3

Lower back Rotation Stretch

3 x 0:20

Wednesday
Week 1 Day 4 NEAT

A

Protein

B

veggies

C

step count

D

Steak and Sweet with broccoli

Thursday
strength session 2 ECCHI

warm up

A

feet together knees apart glute bridge 90/90 hip thrust band pull down dead bugs 10 reps each 2 rounds

B

Deadlift

5, 5, 5, 5, 5, MAX @ 50, 60, 70, 80, 80, 80 %

C

Barbell Hip Thrust

2 x 8

D1

Incline DB Bench Press

4 x 6

D2

1-Arm DB Row

4 x 6

E

Standing Cable Wood Choppers

3 x 10

Thursday
Week 1 Day 5 NEAT

A

step count

B

Protein

C

veggies

D

Nando's Chicken and veg rice

Friday
cardio day

Circuit

A

40-30-20 cals assault bike ski erg rower every 5 mins 10 air squats 5 hand walkouts Available swaps (click the three dots to change): - spin/watt bike - treadmill - elliptical - outdoor run

Friday
Week 1 Day 6 NEAT

A

step count

B

Protein

C

veggies

D

stuffed chicken and green beans

Saturday
REST DAY

A

30 Minutes Full Body Deep Stretches Yoga

Saturday
Week 1 Day 7

A

step count

B

Protein

C

veggies

D

mince and veg

Saturday
Check in form

A

What was the highlight fo your week?

B

What was the lowlight of your week?

C

What are you looking forward to next week?

D

weight

E

Waist Circumference

F

chest circumference

G

hip circumference

8 Week Challenge 2022