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Full Body Press

Get Fit with Francy

Coach
Francy Schuldies

Unleash your full potential with this Full Body Press program focusing on the squat and upper body vertical and horizontal press, designed to elevate your fitness journey. What you'll get with this program:

-Comprehensive training: with videos included

-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 your fitness goals today with this 5 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 and exercise increases your brain's connections with your body helping you feel more agile as your age.
Features
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Programming 2 days per week
Strength training and conditioning 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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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 // Kettle bells // MiniBands // TRX (suspension trainer) // Bench
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Sample Week
Week 1 of 5-week program
Monday
Strength Assessment 1

A1

Back Ext to OH press

3 x 10

A2

BOSU side to side push up

3 x 16

A3

Inchworm Shoulder Tap

3 x 10

B

Barbell military press

10, 8, 6, 4, 2

C1

Forward Walking Lunges

3 x 20

C2

Romanian Deadlift (RDL)

3 x 10

D

Back Squat

10, 8, 6, 4, 2

Wednesday
FBP 1

A1

Turkish Get Up

5, 4, 3

A2

Suitcase Carry

3 x 0:45

A3

KB swings

10, 8, 6

Conditioning

B

EMOM 1

EMOM 20 min 4 exercises for 5 rounds Min 1: 10-12 ground to press Min 2: 16-20 DB Alt Rev lunge Min 3: 12-16 Push ups Min 4: 12-20 Sprawlers (pop jack)

Coach
coach-avatar Francy Schuldies

Certified Personal Trainer and Corrective Exercise Specialist

Full Body Press