Home Gym: Training by Ciaran Ruddock in TrainHeroic

Fitter Faster Stronger

Coach
Ciaran Ruddock

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

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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1 - Lower Body

Warm Up

A

Perform each exercise for 30s each for x3 rounds in total. 1. Glute Bridge March 2. Straight Leg Sit Up 3. Rolling V-Sit

B1

DB Goblet Split Squat

4 x 10

B2

DB Goblet Split Squat

4 x 10

C1

Russian KB Swing

4 x 12

C2

DB Goblet Squat

4 x 12

D1

Reverse Lunges

1 x 10

D2

Plank Jacks

1 x 10

Finisher - The Floor is Lava

E

Complete the following two exercises with minimal drops. If you drop, you log how many times below. 1-min per exercise 1) Crab Kicks (Don't hips hit the floor) 2) Bear Crawl Hold (Don't let knees hit the floor)

Monday
Week 1 Day 2 - Conditioning

Warm Up /Aerobic Block

A

Target - To increase working capacity (i.e. your ability to tolerate stress and positively adapt to it) Aim - To decrease time every week. Complete the following exercises for time 1. Russian KB Swing x10 2. KB Thruster x10 3. Air Punches x10 x5 Rounds for time *Note - pick a weight you can do for 15-20 reps

H.I.I.T

B

Target - To increase your power and speed (i.e. become quicker in the depths of fatigue) Aim - To bring the same intent to train each week. Perform the following efforts of High Knees / SA Burpee / Run 40s @8/10 RPE - Followed by 20s Rest Repeat for x10 efforts (10-mins) Rest for x2-3mins before completing on one of the other pieces of cardio.

Cool Down

C

Perform 30-sec per stretch while using box breathing technique. 1. Hip Flexor Stretch (Left) 2. Hip Flexor Stretch (Right) 3. Lying Ab Stretch

Wednesday
Week 1 Day 3 - Conditioning

Warm Up /HIIT Block

A

Target - To increase your tolerance to fatigue Aim - To bring the same intent each week. Complete the following exercises for time 1. DB Thruster 2. Total Body Crunch 20s on: 20s off x4 Efforts *Note - Complete all efforts on one exercise before moving to the next

Aerobic Block

B

Target - To increase working capacity (i.e. your ability to tolerate stress and positively adapt to it) Aim - To decrease time every week. You have 30-mins to achieve one of the following: 1) 3.25km on a treadmill / open run OR 2) 8km on the bike Regardless if you hit it or not, log time and distance achieved

Cool Down

C

Perform 30-sec per stretch while using box breathing technique. 1. Lying Quad (Left) 2. Lying Quad (Right) 3. Lying Ab Stretch

Thursday
Week 1 Day 4 - Upper Body

Warm Up

A

Perform each exercise for 30s each for x3 rounds in total. 1. Plank Toe Touch 2. W-Y Reps 3. Bear Crawl

B1

Lawnmower Row

4 x 5

B2

Push-Up

4 x 10

C1

Sit kick

4 x 6

C2

Dynamic Side plank

4 x 12

D1

Plank Shoulder Taps

1 x 10

D2

T-Reps

1 x 10

Finisher - The Floor is Lava

E

Complete the following two exercises with minimal drops. If you drop, you log how many times below. 1-min per exercise 1) McGills (Don't let feet or head hit the floor) 2) Beast Hold (Don't let knees hit the floor)

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