Bulletproof Body Part 1

Dr. Shannon Russell Performance & Nutrition

Functional Fitness, General Fitness, Bodybuilding
Coach
Dr. Shannon Russell

So many training programs are designed to maximize your aesthetics, but leave you feeling broken. As a licensed physical therapist and certified strength coach, I know how to perfectly curate a program that will allow you to maximize your aesthetics, performance, and movement. This program will have you leaving the gym feeling better than when you entered, and over time you will feel stronger, more mobile, and ultimately, BULLETPROOF. If you find yourself constantly taking 1 step forward and 3 steps back with your training due to injury, this is the perfect program for you.

$35
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Strength without Sacrificing Function
So many programs leave you feeling imbalanced or injured; taking 1 step forward and 3 steps back with your training. This program will allow you to build your strength and definition WHILE improving your mobility and movement patterns.
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Train For Longevity
I am a licensed physical therapist and certified strength and conditioning specialist. This means I know how to get you the aesthetic body of your dreams all while optimizing your movement patterns. Ultimately building a resilient body from the inside out, built for longevity!
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Quit Guessing in the Gym!
You'll have a 4 day per week, exact plan to follow including warm up exercises, video demonstrations, and written instructions. This plan will properly progress you each week; taking the guess work out of how hard you should push, and what exercise you should do next to maintain balance.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily warm ups and functional strength training that’s accessible and challenging for athletes of intermediate to advanced levels.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells // Bench
Recommended
Full gym access
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Reverse Walking Lunge

2 x 8

A2

WORLD'S GREATEST STRETCH

2 x 8

A3

Standing Wall Supported Hip Abduction

2 x 10

B

Heel Elevated Front Squat

15, 12, 8

C

Kickstand RDL w Foam Roll Adduction

3 x 12

D

Belt Squat Sumo Deadlift

3 x 15

E

Lateral Lunge with Contralateral Dumbbell

3 x 10

F

KAS Hip Thrust

3 x 15

G

Machine Hip Abduction

10, 15, 20

Monday
Week 1 Day 2

A1

Bear Crawl

2 x 5

A2

Dowel Pass-Throughs

2 x 10

A3

Scap Push-Up

2 x 10

B

Tall Kneeling Smith Machine Overhead Press

15, 12, 8

C

Short Seated Alternating Cable Pulldown

3 x 12

D

Single Arm Dumbbell Glute Bridge

3 x 12

E

Chest-Supported DB Row

3 x 15

F1

DB Lateral Raise

3 x 10

F2

DB Front Raise

3 x 10

F3

DB Reverse Fly

3 x 10

G

1/2 Kneeling Cable Chop

3 x 10

Wednesday
Week 1 Day 4

A1

Reverse Walking Lunge

2 x 8

A2

Lateral Lunge in Place

2 x 8

A3

Standing Wall Supported Hip Abduction

2 x 10

B

B Stance Trap Bar RDL

3 x 12

C

1 1/2 Rep Hip Thrust

12, 10, 8

D

Smith Machine Curtsy Lunge

3 x 10

E

Belt Squat

3 x 15

F

Single Leg Prone Machine Hamstring Curl

3 x 10

G

Glute Kickback Machine

3 x 12

Thursday
Week 1 Day 5

A1

Plank Toe Taps

2 x 10

A2

Modified Side Plank

2 x 0:20

A3

Paused Push-Up

2 x 5

B

Machine Assisted Pull Up

C

Alternating Seated Arnold Press

3 x 12

D

Machine Incline Press

15, _ , _

E

3 Point Dumbbell Row

3 x 12

F

Single Arm Incline Dumbbell Press

3 x 12

G

Machine Reverse Fly

3 x 15

H

Cable Deadbug

3 x 10

Coach
More from Dr. Shannon Russell Performance & Nutrition
coach-avatar Dr. Shannon Russell

Dr. Shannon Russell is a sports physical therapist and strength & conditioning coach who uses her knowledge and experience to help you reach your aesthetic and performance based fitness goals, AND have you leaving the gym feeling better than ever. If you find yourself taking 1 step forward and 3 steps back with your fitness due to pain or injury, her programs are MADE for you!

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Look Good Feel Better!

This is your chance to look your best and feel more empowered than ever as you BULLETPROOF YOUR BODY!

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FAQs
Who is this program for?
This program is for intermediate-advanced lifters. It is hypertrophy style training that will also address asymmetries and movement limitations--leaving you feeling and looking your best!
I don't have an injury history. Will this program still challenge me?
ABSOLUTELY. This is a hypertrophy style program incorporating progressive overload that will deliver results to even the most experienced lifter.
I always get hurt when I start to push my training. Is this for me?
YES. You are exactly who this program is for. A majority of my clients have experienced this exact issue in the past. This program will properly push you, gradually increasing in intensity and incorporates varying movement patterns to prevent overuse issues!
Bulletproof Body Part 1
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