Performance Syndicate
General Fitness, Strength & Conditioning, Functional TrainingBodyweight Plan
We all have busy lives but that doesn't mean that our training can't be effective from the comfort of our own home and without equipment needed.
This training is designed for those who care about their results while not having access to equipment or a gym.
This programs is all-inclusive from the time you start warming up through the recovery period at the end.
This bodyweight plan is written and coached by Coach Hunter Schurrer. Hunter is a strength and conditioning coach who oversees the training of special operations soldiers on a daily basis. He came from the collegiate world prior and is dedicated to the relentless pursuit of increasing his athletes capabilities.
Hunter is a Certified Strength and Conditioning Coach (CSCS) through the NSCA. With USA Weightlifting he is a Level 2 Advanced Sports Performance Coach and Certified in Athlete Development. He hold a certifications in Myokinematic Restoration from the Postural Restoration Institute and is certified in Blood Flow Restriction Rehabilitation.
- TRX but not required
No equipment is actually needed other than yourself and a great mindset.
A. 4 training sessions per week, less than 45 minutes per training session. Including a steady state conditioning session.
Q. How long should I take to rest in between sets?
A. Rest periods are programmed out in this program
Q. Are there demonstration videos included?
A. Yes, and points of performance for every exercise.
Q. Is there an opportunity for coaching during the cycle?
A. Yes, download the free TrainHeroic mobile app and use the Feed feature where you can upload training videos and communicate with Hunter personally.
Q. How long is each training cycle?
A. Four (4) weeks.
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Foam Roll
Roll out your feet with a tennis ball - 30 - 60 sec per foot Foam roll major muscle groups for 10-20 rolls.
Prep
B
General Warm Up
Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.
Movement Prep
C
High Knee Pull + Reverse Lunge x 5 ea Quad Walk x 5 ea Straddle Stance Good Morning x 10 Lateral Squat x 5 ea Squat x 10 Hip Circles from Quadruped Position x10 ea leg, ea way Rollbacks to V-Sit x 10 Single Leg Groiner with Single Arm Reach x 5 ea
Activation
D
Glute Bridge x 5 Alternating Single Leg Lower x 5 ea - push that low back into the ground Side Elbow Hip Lift x 10 ea side Single Leg RDL x 5 ea
Skill/Tech
E
Run Prep
Perform each movement for 5 yd Walk yd and then begin the next movement for another 5 yd Penguin Walk High Knee March w/ ankle push - controlled A Skip High Knee Skip High Knees
F
Build Ups
3 x 25
G1
Squat Jump
3 x 10
G2
Plank
3 x 0:30
H1
90 Degree ISO2 Reverse Lunge
3 x 10
H2
Windshield Wipers
3 x 10
I1
Single Leg RDL
3 x 10
I2
Lunge Stretch
2 x 0:25
I3
Alternating Single Leg Lower
2 x 5
Recovery
J
Recovery Period
Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP
Prep
A
Foam Roll
Roll out your feet with a tennis ball - 30 - 60 sec per foot Foam roll major muscle groups for 10-20 rolls.
Prep
B
General Warm Up
Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.
Movement Prep
C
Neck - front / back, side / side, Twist left to right x 5 ea Hands - open close x 10 Wrist Circles x 10 ea Single Arm Circles x 10 ea way Egyptian x 10 ea Torso Twists x 10 ea HIp Circles x 10 ea Single Leg Balance Ankle Circles x 10 ea Split Squat x 5 ea Rotating Push Ups x 5 ea Straight Leg Sit Ups x 10
Activation
D
Back to Wall Overhead Arm Raise x 10 Wall Slides x 10 Alternating Shoulder Touches from Push up Position x 5 ea Bent Over Shoulder Y's - thumbs up x 10
E1
Plyo Push Up on Bench
3 x 10
E2
Bicycle Sit-Up
3 x 10
F1
Wall Walk to Handstand
3 x 1 @ 0:30
F2
TRX Row
3 x 10
G1
Close Grip Push-Up
2 x MAX
G2
Superman
2 x 12
G3
Flutter Kicks
2 x 12
Recovery
H
Recovery Period
Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP
Prep
A
Foam Roll
Roll out your feet with a tennis ball - 30 - 60 sec per foot Foam roll major muscle groups for 10-20 rolls.
Prep
B
General Warm Up
Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.
Prep
C
Run Warm Up
Front Plank x 30 sec Side Plank x 30 sec ea Push Up Position Calf Stretch x 15 sec ea High Knee Pull x 10 yd Quad Walk x 10 yd Ankle Pull to Stomach x 10 yd SL RDL x 10 yd Lunge w/ twist x 20 yd Single Leg Groiner x 5 ea Pogos - 2x5
1 mile
D
How you get this done is up to you. Walk, jog run, etc. but if the weather permits, get out side and move! If you are not a runner, don't think twice about walking this. You can break it up in to intervals as well if you want to walk, jog, run. If you don't know the distance go for 10 min.
Recovery
E
Recovery Period
Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP
Prep
A
Foam Roll
Roll out your feet with a tennis ball - 30 - 60 sec per foot Foam roll major muscle groups for 10-20 rolls.
Prep
B
General Warm Up
Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.
Movement Prep
C
High Knee Pull + Reverse Lunge x 5 ea Quad Walk x 5 ea Straddle Stance Good Morning x 10 Lateral Squat x 5 ea Squat x 10 Hip Circles from Quadruped Position x10 ea leg, ea way Rollbacks to V-Sit x 10 Single Leg Groiner with Single Arm Reach x 5 ea
Activation
D
Glute Bridge x 5 Alternating Single Leg Lower x 5 ea - push that low back into the ground Side Elbow Hip Lift x 10 ea side Single Leg RDL x 5 ea
Skill/Tech
E
Run Prep
Perform each movement for 5 yd Walk yd and then begin the next movement for another 5 yd Penguin Walk High Knee March w/ ankle push - controlled A Skip High Knee Skip High Knees
F
Build Ups
3 x 25
G1
Alternating Split Jump
3 x 5
G2
Side Plank
3 x 0:30
H1
Air Squat
3 x 20
H2
V-Ups
3 x 10
I1
Single Leg Glute Bridge
3 x 10
I2
Lateral Lunge
2 x 10
I3
Alternating Single Leg Lower
2 x 5
Recovery
J
Recovery Period
Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP
Prep
A
Foam Roll
Roll out your feet with a tennis ball - 30 - 60 sec per foot Foam roll major muscle groups for 10-20 rolls.
Prep
B
General Warm Up
Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.
Movement Prep
C
Neck - front / back, side / side, Twist left to right x 5 ea Hands - open close x 10 Wrist Circles x 10 ea Single Arm Circles x 10 ea way Egyptian x 10 ea Torso Twists x 10 ea HIp Circles x 10 ea Single Leg Balance Ankle Circles x 10 ea Split Squat x 5 ea Rotating Push Ups x 5 ea Straight Leg Sit Ups x 10
Activation
D
Back to Wall Overhead Arm Raise x 10 Wall Slides x 10 Alternating Shoulder Touches from Push up Position x 5 ea Bent Over Shoulder Y's - thumbs up x 10
E1
Wall Walk to Handstand
3 x 1 @ 0:30
E2
Dead Bug
3 x 5
F1
Feet Elevated Push-Up
3 x 12
F2
TRX Row
3 x 10
G1
Push Up Plank
2 x 12
G2
Single Arm Farmer Walk
2 x 25
G3
Russian Twist
2 x 12
Recovery
H
Recovery Period
Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP
