Elevate Performance LLC

Functional Training
Coach
Jake Piwko

This program is perfect for the individual who doesn't have a ton of time to workout and wants to do it from the comfort of their own home. With no equipment requirement, workouts can be performed anywhere, anytime! Each workout is designed to have a short strength portion as well as a conditioning portion. Think CrossFit without the equipment!

Features
3 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Warm-up

A

Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups

B1

Air Squat

3 x 20

B2

Alternating Bodyweight Lunge

3 x 20

B3

Squat Jump

3 x 15

B4

Lateral Lunge

3 x 20

B5

Calf Raise

3 x 20

FINISHER // AMRAP 5 min

C

In 5 minutes, complete as many rounds as possible of: 10 V-Ups 15 Burpees 20 Mountain Climbers Track how many rounds you got!

Tuesday
Week 1 Day 3

Warm-up

A

Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups

B1

Push-Up

5 x 10

B2

Shoulder Taps

5 x 10

B3

Bench Dips

5 x 10

C1

Walking Plank

3 x 0:30

C2

Side Plank On Hand

3 x 30

C3

Bear Crawl

3 x 30

FINISHER // AMRAP 7 min

D

In 7 minutes, complete as many rounds as possible of: 15 Bench Dips 15 Bench Jumps (or Tuck Jumps) 15 Burpees 15 Leg Lowers Track how many rounds you got!

Thursday
Week 1 Day 5

Warm-up

A

Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups

B1

Burpee

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B2

Hollow Rock

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B3

Reverse Lunges

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B4

Close Grip Push-Up

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B5

Tuck Jump

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B6

Mountain Climber

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

B7

Wall Sit

0:15, 0:30, 0:45, 1:00, 1:15, 1:30, 1:45, 2:00, 2:15, 2:30

AT HOME HIIT