Do these Anywhere
There is no equipment needed for this program and it can be done anywhere from the gym, the office, at home, or on the road.
Variety of Movements
Improving your mobility is a combination of strengthening and lengthening your controlled range of motion. Each day has a specific focus with a mix of different movements and variations.
Short and Sweet
Each session can be done in under 15 minutes. You can do them before a training session, during the work day, or before bed
Features
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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.
Equipment
Required
No Equipment Required
Sample Week
Week 1 of 4-week program
Sunday
90 /90s
A1
90/90 - Back Leg Lifts
A2
90/90 - Front Leg Lifts
A3
DB Swing
3 x 10
Monday
Standing 🔥🔥
A
HIP CARS
3 x 8
B
Standing Knee + Hip Flexion
5 x 10
C
Heroic Warm-up
For Completion
90/90 Series
D
90/90 Windshield Wipers Pigeon Hip Lift
Tuesday
Ground Attack
A1
Roll-Backs
3 x 8
A2
Scorpion
3 x 4
B1
V-Sit Hamstring Reaches
3 x 8
B2
V-Sit to Butterfly
Wednesday
Standing Swings
Circuit
A
B
C
Circuit
D
E1
Hip Swings - Lateral
5, 10, 10 @ 50, 60, 60 %
E2
Hip Airplanes
3 x 5
F
Thursday
Standing Swings
Circuit
A
B
C
Circuit
D
E1
Hip Swings - Lateral
5, 10, 10 @ 50, 60, 60 %
E2
Hip Airplanes
3 x 5
F
Friday
V-Sits
Circuit
A
B
C
Circuit
D
E1
Hip Swings - Lateral
5, 10, 10 @ 50, 60, 60 %
E2
Hip Airplanes
3 x 5
F
Saturday
Standing Swings
Circuit
A
B
C
Circuit
D
E1
Hip Swings - Lateral
5, 10, 10 @ 50, 60, 60 %
E2
Hip Airplanes
3 x 5
F
FAQs
How long will each session take??
Each session will take no more than 15 minutes. It should be an easy addition to your daily routine.