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CrossBody Strength- Deadlift and Press 1

Get Fit with Francy

Coach
Francy

Unleash your full potential with this Dead lift and Press program, designed to elevate you fitness journey. This program is for the gym goer who may not exactly know what to do in the gym or how to make a work out as effective and as efficient as possible. What you'll get with this program:

-Comprehensive training: with videos included. We'll target every major muscle group with a balanced blend of lower body pulls and upper body presses (vertical and horizontal), ensuring a well rounded cross body workout

-Progressive Workouts: Each session is designed to progressively challenge you, ensuring continual improvement and muscular hypertrophy

-Versatile and Adaptable: Suitable for intermediate to advanced athletes, with modifications and progressions to match your individual needs

Transform your body and achieve you fitness goals today with this 4 week progressive program. Start today and witness the power of strategic training!

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Age Gracefully
Did you know that muscle mass determines your metabolic rate? So the more muscle mass you have, the more calories you'll burn in and out of your workouts. Muscle also protects your bones and balance. Exercise increases your brain's connections with your body helping you feel more agile as your age.
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 2 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Dumbbells or Kettle Bells // Bench or box
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Sample Week
Week 1 of 4-week program
Monday
Week 1 Day 2

A1

Farmers carry

3 x 1:00

A2

KAS bridge

3 x 10

A3

Barbell Hip Thrust

3 x 10

B

Barbell Deadlift

10, 8, 6, 4, 2

C1

SA KB bottoms up shoulder press

3 x 10

C2

TRX face pull

3 x 10

C3

Dive Bomber Push Up

3 x 6

D

DB Shoulder Press

10, 8, 6, 4, 2

Wednesday
Week 1 Day 4

A1

Goblet Squats with Miniband

3 x 12

A2

MB lateral walk (3 steps out and back)

3 x 6

B1

DB Front Rack Walking Lunge

3 x 20

B2

Romanian Deadlift (RDL)

3 x 10

B3

DB Lateral Lunge

3 x 10

C1

DB Bench Press

3 x 10

C2

DB Bench Pull-over

3 x 10

C3

DB Lateral Raise

3 x 10

C4

DB Front Raise

3 x 10

D1

MB deadbug

3 x 20

D2

Hollow Hold

3 x 0:30

D3

Plank Pull Through

3 x 20

Coach
coach-avatar Francy

Certified personal Trainer and Corrective Exercise specialist

CrossBody Strength- Deadlift and Press 1