Strong Momma: Training by JJ Santagata in TrainHeroic

Lead By Example Training

Coach
JJ Santagata

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

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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Band Pull-Apart

2 x 12

A2

DB Lateral Raise

2 x 12 @ 10 lb

B1

Alternating flat dumbbell press

4 x 8 @ 25 lb

B2

Assisted Chin Up

4 x 5 @ 50 lb

B3

Copenhagen plank

4 x 0:20

C

Walking Lunges

4 x 6 @ 30 lb

D1

DB Push Press

D2

High to low cable row

4 x 8 @ 20 lb

Wednesday
Week 1 Day 4

A

KB Swing

4 x 12 @ 40 lb

B1

Goblet Squat

4 x 8 @ 45 lb

B2

Side Plank

4 x 0:35

C1

Bulgarian Split Squat

4 x 6 @ 25 lb

C2

Bench Press

4 x 5 @ 85 lb

C3

Push-Up

4 x 4

D1

Step-Ups

3 x 6 @ 20 lb

D2

1-Leg Romanian Deadlift

3 x 5 @ 15 lb

Friday
Week 1 Day 6

A1

Lateral Lunge

4 x 6

A2

Copenhagen Plank lift

4 x 10

A3

Incline DB Bench Press

4 x 8 @ 25 lb

B1

Hex Bar Deadlift

5 x 5 @ 135 lb

B2

Half-Kneeling DB Shoulder Press

5 x 8 @ 20 lb

B3

Lying Handcuffs

5 x 10

Strong Momma