New

The Awakening

Revival Performance

Coach
Javy Ramirez

If you are tired of the doing the same training, using the same rep schemes, and not seeing any results from it then this program is for you! If you are someone that is itching to train like an athlete again, then this program is for you! It is complete with meaningful warm ups designed to help you move better. Primers to wake your body up and get you ready to be explosive. Plyometrics to keep you elastic, strength and power because who doesn't like to be strong and move heavy weight? Accessories designed to help you improve your body composition. And multiple finishers including ab circuits, total body circuits, and some running.

Features
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Programming 4 days per week
Training 4 days week that will be accessible and challenging for athletes of any level or background
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Daily messaging
Daily messaging to keep you going and motivated throughout the 8 weeks!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. This program will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
A commercial gym membership is highly reccomended
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Sample Week
Week 1 of 8-week program
Sunday
W1-D1

A

Run-Row-Bike-Jump rope

1 x 3:00

Prep

B

Mobilize 1

1-2 x through (based on how you feel; if you're like me you'll need 2 sets to get warm) Bar dead hang 30 - 60 seconds Quadruped t-spine twist x 10 each Prone snow angels x 10

Prep

C

Stabilize 1

1-2 x through (based on how you feel) Face pull x 25 Chest support cuban press x 10

D1

Medicine ball jam

3 x 5

D2

DB hang snatch high pull

3 x 3

E

Barbell Bench Press

10, 5, 3, 3, 3, 3

F

High incline DB bench press

2 x 20

G

Seated Row

4 x 9

H

6 way shoulder raise

3 x 6

Finisher: BB or DB Complex

I

Two Rounds/90 secs rest between rounds: Deadlift x 7 Row x 7 Hang clean high pull x 7 Push press x 7 Back squat/squat (db) x 7 The goal is to do all movements unbroken! Choose your weights to reflect that.

Monday
W1-D2

A

Run-Row-Bike-Jump rope

1 x 3:00

Prep

B

Mobilize 2

1 x through Seated roll to V-stretch x 3 Dynamic iron cross x 3 each Scorpion x 3 each Childs pose - cobra - down dog x 3 total Hydrant series x 5 each (side - circle in - circle out - sickouts - wags - side)

C

Split switch hops

3 x 5

D

Side to side hops

3 x 5

E

Seated Box Jump

3 x 5

F

DB Squat jump

3 x 5

G

Squat or Deadlift

10, 5, 3, 3, 3, 3

H

DB Reverse Lunge

3 x 6

Ab AMRAP

I

5 min AMRAP: V-sit crunches x 12 Alternating single leg jackknife x 12 total Dynamic tall plank crunch x 12 total

J

1-mile Run

Wednesday
W1 - D3

A

Run-Row-Bike-Jump rope

1 x 3:00

Prep

B

Mobilize 3

1-2 x through Bar dead hang 30 - 60 seconds Side lying open the book x 10 each Prayer stretch x 10

Prep

C

Stabilize 2

1-2 x through Full range front raise x 25 (palms down) Full range side raise x 25 (palms facing away) Scap pulls x 10

D

Medicine Ball Slam

3 x 5

E

Pull up/chin up

1 x MAX

F

Push-Up

1 x 100

G

3 grip lat pulldown

2 x 10

H

Brutality press

Arm Farm

I

2 x through 5 - 10 - 15 - 20 - 25 (BB or DB curls) 25 - 20 - 15 - 10 - 5 (BB or DB skull crusher) As the reps increase/decrease adjust the weight accordingly. I recommend picking a DB or BB for one movement and using the opposite for the other.

Thursday
W1-D4

A

Run-Row-Bike-Jump rope

1 x 3:00

Prep

B

Mobilize 4

Mobiize: 1 x through Narrow good morning x 10 Wide good morning x 10 Wide stance t-spine twist x 5 each Forward lunge x 3 each Backward lunge with twist x 3 each Squat x 10 Prone snow angels x 10 Scorpion x 3 each Cat - cow x 5

C

Split switch hops

3 x 5

D

Side to side hops

3 x 5

E

BROAD JUMPS NON COUNTER MOVEMENT

1 x 10

F

Broad Jump

1 x 5

Circuit

G

3 rounds: rest 2-3 mins between rounds KB swing x 15 (decently heavy) Cardio x 2:30 mins (run, row, bike, jump rope, stair master) The effort for the 2:30 minutes of cardio should be relatively high!

Circuit

H

3 rounds: rest 2-3 mins between rounds Goblet squat x 15 (decently heavy) Cardio x 2:30 mins (run, row, bike, jump rope, stair master) Effort should be high!

Washboard abs

I

5 minute AMRAP (as many rounds as possible): Super V-up x 10 (on your back left arm right leg; right arm left leg; both arms & legs = 1 rep) Toe Touch x 20 Plank x 30 secs

Coach
coach-avatar Javy Ramirez

I have years of experience coaching people of all ages and abilities. My experience includes personal training youth, teen and adults. From there I got into the collegiate sector and worked with various teams to include soccer, football, hockey, lacrosse and many more! I have no doubt that I have the expertise to help you achieve your goals of moving well, moving fast and looking good doing it!

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FAQs
Will I be able to fit this into my schedule?
Yes! each workout should only take and hour and fifteen minutes at the most and is only 4 days a week so it leaves room for a busy life
Is this a difficult program?
The "difficulty" of the program is intermediate. The program does involve jumping and some complex movements but it is progressed in a very intelligent manner so you and your body will be ready for it.
What if I can't perform some of the movements?
I am available to reach out to with any questions about regressing a movement
The Proof
verified-athlete-avatar Melissa Mazur

Former collegiate athlete.

Verified Athlete

""These workouts make me feel like I'm back in my prime as a collegiate athlete""

verified-athlete-avatar Rick Fresse

Weekend warrior

Verified Athlete

""Since starting the program I have improved all the four big items I was looking for (strength, endurance, mobility and cardiovascular fitness) all while enjoying training again!""

The Awakening