At-Home 4 Week Beginner Athlete: Training by Logan Rempel in TrainHeroic

Rempel Performance and Health

Coach

Logan Rempel

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

$20

Get At-Home 4 Week Beginner Athlete

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

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.

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

Programming 3 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, know you better, and keep you going longer, through an app.

Sample Week

Week 1 of 4-week program

Sunday

At Home W1D1 4WB

Hopping Warmup

1 x 1

90/90 Internal Rotation

2 x 8

T Spine Rotation

2 x 8

Split Squat Isometric Hold

2 x 0:30

Pushup Isometric Hold

2 x 0:30

Skater Jumps

2 x 12

Depth Jumps

2 x 4

Tempo Air Squats

3 x 8

Pushups

3 x 12

Bench Dip

3 x 12

Bench Hamstring Bridge

3 x 30

Reverse Crunches

3 x 10

Tuesday

At Home - W1D2 4WB

Hopping Warmup

1 x 1

90/90 Heel Clicks

2 x 8

HK Ham to Hip Pry

2 x 8

Bench Hamstring Bridge

2 x 0:30

Split Squat Load and Explode

2 x 8

Reactive Skater Jumps

2 x 12

Quick Pogo Hops

2 x 15

High Pogo Hops

3 x 10

Glute Bridge Hold

3 x 0:30

Deficit Pushups

3 x 8

Wall Tricep Extension

3 x 8

Bulgarian Split Squats

3 x 8

Bear Plank

3 x 45

Thursday

At Home - W1D3 4WB

Hopping Warmup

1 x 1

90/90 Internal Rotation

2 x 8

T Spine Rotation

2 x 8

Split Squat Isometric Hold

2 x 0:30

Pushup Isometric Hold

2 x 0:30

Skater Jumps

2 x 12

Depth Jumps

2 x 4

Tempo Air Squats

3 x 8

Pushups

3 x 12

Bench Dip

3 x 12

Bench Hamstring Bridge

3 x 30

Reverse Crunches

3 x 10

Coach

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At-Home 4 Week Beginner Athlete

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