Rempel Performance and Health

Coach
Logan Rempel

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Build a Strong Foundation
Start with the basics and master proper movement patterns to set yourself up for long-term success. This program emphasizes control, coordination, and confidence in your body—no matter your starting point
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Train Anytime, Anywhere
No equipment? No problem. Every workout is bodyweight-only, so you can train at home, in a park, or wherever works for you. Flexible and convenient, with zero barriers to getting started.
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Safe and Supportive Progression
Designed by a certified trainer with a background in kinesiology, this program gradually increases intensity without overwhelming you. You'll build strength, endurance, and mobility—all while reducing your risk of injury.
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 coaches and team will push you harder, know you better, and keep you going longer, through an app.
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Sample Week
Week 1 of 4-week program
Sunday
At Home W1D1 4WB

A

Hopping Warmup

1 x 1

B1

90/90 Internal Rotation

2 x 8

B2

T Spine Rotation

2 x 8

C1

Split Squat Isometric Hold

2 x 0:30

C2

Pushup Isometric Hold

2 x 0:30

D1

Skater Jumps

2 x 12

D2

Depth Jumps

2 x 4

E1

Tempo Air Squats

3 x 8

E2

Pushups

3 x 12

F1

Bench Dip

3 x 12

F2

Bench Hamstring Bridge

3 x 30

G

Reverse Crunches

3 x 10

Tuesday
At Home - W1D2 4WB

A

Hopping Warmup

1 x 1

B1

90/90 Heel Clicks

2 x 8

B2

HK Ham to Hip Pry

2 x 8

C1

Bench Hamstring Bridge

2 x 0:30

C2

Split Squat Load and Explode

2 x 8

D1

Reactive Skater Jumps

2 x 12

D2

Quick Pogo Hops

2 x 15

E

High Pogo Hops

3 x 10

F1

Glute Bridge Hold

3 x 0:30

F2

Deficit Pushups

3 x 8

G1

Wall Tricep Extension

3 x 8

G2

Bulgarian Split Squats

3 x 8

H

Bear Plank

3 x 45

Thursday
At Home - W1D3 4WB

A

Hopping Warmup

1 x 1

B1

90/90 Internal Rotation

2 x 8

B2

T Spine Rotation

2 x 8

C1

Split Squat Isometric Hold

2 x 0:30

C2

Pushup Isometric Hold

2 x 0:30

D1

Skater Jumps

2 x 12

D2

Depth Jumps

2 x 4

E1

Tempo Air Squats

3 x 8

E2

Pushups

3 x 12

F1

Bench Dip

3 x 12

F2

Bench Hamstring Bridge

3 x 30

G

Reverse Crunches

3 x 10

At-Home 4 Week Beginner Athlete