Rowe Performance
Coach
Shane Rowe
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 5 days per week
Daily Trunk & Spine
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 all through an app.
Sample Week
Week 1 of 4-week program
Sunday
Trunk & Spine
A1
Front Plank
3 x 45
A2
Side Plank.
3 x 30
A3
Iso Crunch DL Raise
3 x 12
A4
Hip Bridge Feet In Knees Out
3 x 10
Monday
Trunk & Spine
A1
MB Sit up W/ Rotation
3 x 10
A2
MB A.O.S
3 x 10
A3
MB ISO Crunch DL Circles
3 x 10
A4
Prone Back Extension
3 x 10
Tuesday
Trunk & Spine
A1
Reclined Sh Horz Abd-Add
3 x 10 @ 2.5 lb
A2
Iso A-Skip Crunch 1-Arm Out
3 x 10 @ 2.5 lb
A3
Dead Bugs 2.5lbs
3 x 10 @ 2.5 lb
A4
Prone 1-Arm Back Extension
3 x 8
Wednesday
Trunk & Spine
A1
Toe Touches.
3 x 12
A2
SS Toe Touches
3 x 10
A3
Side Plank Oblique Crunch
3 x 12
A4
Prone Back Extension
3 x 10
Thursday
Trunk & Spine
A1
Pilates 100
3 x 20
A2
Pilates Knee Hugs
3 x 10
A3
Pilates Out & Around
3 x 8
A4
Pilates Roll Up
3 x 8
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