Dump Truck Derby: Training by Pro Fitness Coaches in TrainHeroic

Pro Elite Strength and Conditioning

Coach
Pro Fitness Coaches

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

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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Circuit

A

1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10

B

Sumo Squat

4 x 8 @ 50, 60, 70, 70 %

C1

Barbell Hip Thrust

4 x 12 @ 40, 50, 60, 70 %

C2

DB Reverse Lunge (Front Foot Elevated)

4 x 10 @ 30, 40, 50, 60 %

D

Barbell RDL

4 x 8 @ 40, 50, 60, 70 %

E

Leg Press

3 x 12 @ 50, 60, 70 %

F1

Leg Extension

4 x 15 @ 40, 40, 50, 60 %

F2

Hamstring Curl

4 x 15 @ 40, 40, 50, 60 %

G1

Calf Raise

3 x 20 @ 40, 50, 60 %

G2

Frog Calf Raise

3 x 60 @ 40, 50, 60 %

Monday
Week 1 Day 2

Circuit

A

1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10

B

Deadlift

4 x 6 @ 50, 60, 70, 80 %

C1

Straight Arm Pulldown

4 x 10 @ 40, 50, 60, 70 %

C2

Barbell Upright Row

4 x 10 @ 40, 50, 60, 70 %

D1

Cable Fly

4 x 10 @ 40, 50, 60, 70 %

D2

DB Lateral Raise

4 x 10 @ 40, 50, 60, 70 %

E

1-Arm DB Row

4 x 8 @ 50, 60, 70, 80 %

F

DB Bench Press

4 x 8 @ 40, 50, 60, 70 %

G1

Barbell Bicep Curl

3 x 8 @ 50, 60, 70 %

G2

DB Overhead Tricep Extension

3 x 10 @ 50, 60, 70 %

H1

HK Face Pull - Cable/Rope

3 x 12 @ 50, 60, 70 %

H2

Tricep Pushdown

3 x 10 @ 50, 60, 70 %

Tuesday
Week 1 Day 3

Circuit

A

1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10

B

Barbell Hip Thrust

6 x 8 @ 50, 50, 60, 60, 70, 70 %

C

DB Sumo Squat

4 x 10 @ 70 %

D

DB Reverse Lunge (Front Foot Elevated)

4 x 10 @ 40, 50, 60, 70 %

E

Cable Pull-Throughs

4 x 12 @ 40, 50, 60, 70 %

F

Single Leg Glute Bridge

3 x 45 @ 50, 60, 70 %

G1

Hip Adduction

3 x 12 @ 40, 50, 6 %

G2

Hip Abduction

3 x 12 @ 40, 50, 60 %

H1

Calf Raise

3 x 20 @ 40, 50, 60 lb

H2

Frog Calf Raise

3 x 60 @ 40, 50, 60 %

Wednesday
Week 1 Day 4

A

Treadmill Work

1 x 15:00

Circuit

B

4 rounds - Perform each exercise back to back with little rest - 2 min rest between rounds (Weighted exercises should be a challenging weight and progress by 5 lbs per week) 1. Plate Crunch - 15 reps Tempo: 1:1:1:0 (Weighted) 2. Pulse Ups - 12 reps - Tempo: 1:0:1:0 3. Russian Twist - 8 reps per side Tempo: 1-2 sec twist (weighted) 4. Half Wipers - 10 reps Tempo: 1-2 sec twist 5. Mountain Climber - 30 sec

Thursday
Week 1 Day 5

Circuit

A

1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10

B

Deadlift

4 x 6 @ 50, 60, 70, 80 %

C1

Straight Arm Pulldown

4 x 10 @ 40, 50, 60, 70 %

C2

Barbell Upright Row

4 x 10 @ 40, 50, 60, 70 %

D1

Cable Fly

4 x 10 @ 40, 50, 60, 70 %

D2

DB Lateral Raise

4 x 10 @ 40, 50, 60, 70 %

E

1-Arm DB Row

4 x 8 @ 50, 60, 70, 80 %

F

DB Bench Press

4 x 8 @ 40, 50, 60, 70 %

G1

Skull Crushers

3 x 8 @ 50, 60, 70 %

G2

Barbell Bicep Curl

3 x 10 @ 50, 60, 70 %

H1

HK Face Pull - Cable/Rope

3 x 12 @ 50, 60, 70 %

H2

Alternating DB Hammer Curl

3 x 10 @ 50, 60, 70 %

Friday
Week 1 Day 6

Circuit

A

1. World's Greatest Stretch - 2x8 2. Open Half Kneeling Ankle Mobility - 2x15 3. Cat Cow Pose - 2x10 4. Goblet Squat - 2x10 @ 10 lbs 5. Shoulder Dislocation - 2x10

B

Back Squat

4 x 8 @ 50, 60, 70, 70 %

C

Leg Press

4 x 10 @ 50, 60, 70, 70 %

D

Goblet Squat - Elevated Heels

4 x 12 @ 40, 50, 60, 70 %

E1

SL DB Hip Thrust

3 x 10 @ 50, 60, 70 %

E2

Cable Pull-Throughs

3 x 12 @ 40, 50, 60 %

F1

Leg Extension

3 x 15 @ 50, 60, 70 %

F2

DB Split Squat

3 x 10 @ 50, 60, 70 %

G

Hamstring Curl

3 x 15 @ 50, 60, 70 %

H1

Calf Raise

3 x 20 @ 40, 50, 60 %

H2

Frog Calf Raise

3 x 60 @ 40, 50, 60 %

Saturday
Week 1 Day 7

A

Treadmill Work

1 x 15:00

Circuit

B

4 rounds - Perform each exercise back to back with little rest - 2 min rest between rounds (Weighted exercises should be a challenging weight and progress by 5 lbs per week) 1. Plate Crunch - 15 reps Tempo: 1:1:1:0 (Weighted) 2. Pulse Ups - 12 reps - Tempo: 1:0:1:0 3. Russian Twist - 8 reps per side Tempo: 1-2 sec twist (weighted) 4. Half Wipers - 10 reps Tempo: 1-2 sec twist 5. Mountain Climber - 30 sec

Dump Truck Derby