LGC Sweat & Sustain Training: Training by Tony Palladino in TrainHeroic

FUNCTIONAL AF

Functional Fitness, Functional Training, Strength & Conditioning

Coach

Tony Palladino

Summer strength program built to supplement the LGC 2024 summer group training & macro coaching.

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

$30

Get LGC Sweat & Sustain Training

Workouts Built For Sustainability

Our workouts were designed to keep you in the game for a lifetime. Based on functional movement patterns that damn near everyone needs, this program will help you unlock more strength, realize more muscle mass and unlock more mobility - all while limiting painful setbacks in the gym.

Warm-Ups Done Right

Our 6 Phase Dynamic Warm-up is key to starting every workout. This is our chance to clean up weak links, activate the proper muscles and refine our movement. You'll find that your body will be placed in the perfect position to win after each one. Every seasoned fitness junkie will agree: NEVER SKIP THE WARM-UP!

The Perfect Compliment to Your Nutrition

Utilizing nutrition foundations from LGC, this training will put you in the best possible position to set you up for your strongest, leanest and most capable body!

Features

Programming 3 days per week

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

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.

Sample Week

Week 1 of 6-week program

Sunday

Full Body 1 (Phase 1)

Prep

Full Body Dynamic Warm-Up (1)

Phase 1: Self Myofascial Release (SMR) 0:30 Foam Roll T-Spine 0:30 Foam Roll Quads (each side) 0:30 Foam Roll Pec (each side) Phase 2: Stretch 0:30 Adductor Rock Back (each side) 0:30 Pec Stretch (each side) Phase 3: Corrective 2x5 Deadbug (each side) Phase 4: Activation 2x5 Banded Glute Bridge 2x5 (each variation) Banded Shoulder Tri-Set Phase 5: Motor Control 2x5 Goblet Squats 2x5 Push-ups Phase 6: CNS Development 3x3 Med Ball Press 3x1 Seated Jump Squat

Tempo Goblet Box Squat

4 x 8

Elevated Push-Up

3 x 12

Contralateral Split Squat

3 x 12

Banded Alternating Rotational Row

1 x 2:00

Side Plank Reach Under

3 x 12

Tuesday

Full Body 2 (Phase 1)

Prep

Full Body Dynamic Warm-Up (2)

Phase 1: Self Myofascial Release (SMR) 0:30 Foam Roll T-Spine 0:30 Foam Roll Adductors (each side) 0:30 Foam Roll Lats (each side) Phase 2: Stretch 0:30 Adductor Stretch (each side) 0:30 Lat Stretch (each side) Phase 3: Corrective 2x5 Bird Dogs (each side) Phase 4: Activation 2x5 Banded Glute Bridge 2x5 (for each variation) Banded Shoulder Tri-Set Phase 5: Motor Control 2x5 Kettlebell RDL 2x5 Inverted Rows Phase 6: CNS Development 3x5 Med Ball Overhead Slam 3x5 Jumping Jacks

Floor Press

4 x 8

Kettlebell Good Morning

3 x 12

Chest Supported Dumbbell Row

3 x 12

ATG Bodyweight Squat

1 x 2:00

Banded Pallof Press

3 x 12

Thursday

Full Body 3 (Phase 1)

Prep

Full Body Dynamic Warm-up (3)

Phase 1: Self Myofascial Release (SMR) 0:30 Foam Roll T-Spine 0:30 Foam Roll Adductors (each side) 0:30 Foam Roll Lats (each side) Phase 2: Stretch 0:30 Hip Flexor Stretch (each side) 0:30 Lat Stretch (each side) Phase 3: Corrective 2x5 T-Spine Rotation (each side) Phase 4: Activation 2x5 Banded Abductions 2x5 (each variation) Banded Shoulder Tri-Set Phase 5: Motor Control 2x5 KB RDL 2x5 Elevated Push-Ups Phase 6: CNS Development 3x5 Seal Jacks 3x1 Seated Jump Squat

Tempo Dumbbell RDL

4 x 8

Incline Dumbbell Row

3 x 12

Dumbbell Reverse Lunges

3 x 12

Front to Lateral Raise

1 x 2:00

Front Rack Carry March

3 x 30

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LGC Sweat & Sustain Training

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