Foundations (4x/week): Training by Roy Palmer in TrainHeroic

In-Tension Training LLC

General Fitness
Coach
Roy Palmer

This program is for those looking work on their overall fitness. 

From mobility/stability, to power, strength, hypertrophy and conditioning- this program has it all. 

This program will get you in fantastic shape overall and will lay the foundation for success with any program you choose next.

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Dumbells // barbell // kettlebell // stability ball // bench.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Foam Roll T spine

A2

foam roll lats

A3

Foam roll pecs

B1

Superman row

1 x 5

B2

Yoga push up

1 x 5

B3

Lying Handcuffs

1 x 5

B4

Side lying T spine

1 x 5

B5

Cat Cow

1 x 3

C1

Upside down bosu push up

2 x 10

C2

TRX Row + External Rotation

2 x 10

D

Tall kneeling med ball chest pass

2 x 8 @ 10 lb

E1

Single arm db bench

3 x 10

E2

1-Arm DB Row

3 x 10

F1

Supinated inverted row

2 x 10

F2

DB Fly

2 x 15

G1

Incline DB bicep curl

2 x 12

G2

DB Tricep Extension

2 x 15

G3

DB Lateral Raise

2 x 15

H

Stability ball dead bug

3 x 8

Monday
Week 1 Day 2

A1

Foam Roll T spine

1 x 10

A2

Foam roll glutes

1 x 10

A3

foam roll calves

1 x 10

A4

Foam roll quads

1 x 10

A5

foam roll adductors

1 x 10

B1

Walking lunge with reach

1 x 5

B2

Single leg RDL + Reach

1 x 5

B3

Cossack Squat

1 x 5

B4

Hip Airplane

1 x 3

B5

Worlds greatest stretch

1 x 3

B6

90/90 seqeunce

1 x 3

B7

Bird Dog

1 x 10

C

Lunge iso hold

2 x 0:30

D

Box Jump

2 x 5

E1

Heels elevated goblet squat

3 x 10

E2

Stability ball leg curl

3 x 10

F

Walking Lunges

3 x 8

G1

Back Extension

3 x 15

G2

Calf Raise

3 x 15

H

Cardio

1 x 15:00

Tuesday
Recovery (OPTIONAL)

A1

Foam Roll T spine

1 x 0:30

A2

Foam roll glutes

1 x 0:30

A3

Foam roll hamstrings

1 x 0:30

A4

foam roll calves

1 x 0:30

A5

Foam roll quads

1 x 0:30

A6

foam roll adductors

1 x 0:30

A7

foam roll lats

1 x 0:30

A8

Foam roll pecs

1 x 0:30

B

Cardio

1 x 30:00

Wednesday
Week 1 Day 4

A1

Foam Roll T spine

A2

foam roll lats

A3

Foam roll pecs

B1

Superman row

1 x 5

B2

Yoga push up

1 x 5

B3

Lying Handcuffs

1 x 5

B4

Side lying T spine

1 x 5

B5

Cat Cow

1 x 3

C1

Cuban Press

2 x 10

C2

DB Renegade Row

2 x 10

D

1/2 kneeling med ball scoop toss

2 x 5 @ 10 lb

E1

1/2 kneeling shoulder press

3 x 10

E2

Eccentric chin up

3 x 8

F1

Alternating DB incline press

2 x 10

F2

Bent Over Row

2 x 10

G1

Tricep Pushdown

2 x 20

G2

6 way shoulder raise

2 x 8

G3

Alternating DB Hammer Curl

2 x 12

H

Plank + reach

3 x 6

Thursday
Week 1 Day 5

A1

Foam Roll T spine

1 x 10

A2

Foam roll glutes

1 x 10

A3

foam roll calves

1 x 10

A4

Foam roll quads

1 x 10

A5

foam roll adductors

1 x 10

B1

Walking lunge with reach

1 x 5

B2

Single leg RDL + Reach

1 x 5

B3

Cossack Squat

1 x 5

B4

Hip Airplane

1 x 3

B5

Worlds greatest stretch

1 x 3

B6

90/90 seqeunce

1 x 3

B7

Bird Dog

1 x 10

C

Glute bridge iso hold

2 x 0:30

D

Box Jump

2 x 5

E1

Barbell RDL

3 x 10

E2

Side Plank

3 x 0:30

F

DB Rear Foot Elevated Split Squat

3 x 12

G1

Single Leg Glute Bridge

3 x 12

G2

Seated calf raise

3 x 20

H

Cardio

1 x 15:00

Friday
Recovery (OPTIONAL)

A1

Foam Roll T spine

1 x 0:30

A2

Foam roll glutes

1 x 0:30

A3

Foam roll hamstrings

1 x 0:30

A4

foam roll calves

1 x 0:30

A5

Foam roll quads

1 x 0:30

A6

foam roll adductors

1 x 0:30

A7

foam roll lats

1 x 0:30

A8

Foam roll pecs

1 x 0:30

B

Cardio

1 x 30:00

Foundations (4x/week)