Chris Sergison

Bodybuilding, Strength & Conditioning, General Fitness
Coach
Chris Sergison

BACK ALLEY. Welcome!

We are pulling a lot this cycle if you couldn't figure that out! I want that back so big you take up the space between buildings. Everyone runs from you in the back alley and the only thing we dealing is gainz. You own this city. This program will be going for 4 weeks with 6 sessions a week. LETS GET IT!

Features
1 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 6 days per week
Lot of pulling! Lot of back work! Getting wide!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 4-week program
Sunday
Back Alley Day 1

A1

Prone Hamstring Curl

3 x 15

A2

Sideplank with Hip Abduction

3 x 15

A3

Iso Banded Hip Squat

3 x 15

B

Back Squat

3, 3, 3, MAX

C1

Bulgarian Split Squat

4 x 10

C2

Cossack Squat

4 x 8

D1

Weighted Chin Ups

4 x 10

D2

Upright Row Barbell

4 x 15

E

Triple Extension Calf Raises

3 x 15

Monday
Back Alley Day 2

A1

Banded Tricep Pushdown

3 x 20

A2

Pillar Hold with Alternating Reach

3 x 5

A3

Arm Circles

3 x 20

A4

Arm Hugs

3 x 10

A5

DB Shrug

3 x 20

B

Bench Press

5 x 5

C

Kroc Rows

8, 10, MAX

D1

Incline Bench Pin Press

4 x 8

D2

DB Pullover

4 x 12

E1

Kaz Press

4 x 8

E2

Body Saw on Swiss Ball

4 x 20

Tuesday
Back Alley Day 3

A1

Light Jog

3 x 10

A2

Side Shuffling

3 x 10

A3

A-Skip

3 x 10

A4

Cherry Picker Skips

3 x 10

A5

Lateral Skip

3 x 10

A6

Jam Squat

3 x 5 @ 10 lb

B

Standing Power Throw

5 x 3

C

Box Jump Over

5 x 3

D

Bear Hug Banded March

8 x 1:00

Wednesday
Back Alley Day 4

A1

Banded Good Mornings

3 x 20

A2

Inverted Row

3 x 10

A3

Straight Arm Pulldown

3 x 20

B

Axle Deadlift

3 x 5 @ _ , _ , MAX lb

C1

Landmine T Bar Row

4 x 10

C2

Single Leg Hip Thrust

4 x 10

D1

Barbell Hyper Extensions

4 x 15

D2

Birddog Rows

4 x 10

D3

Swissball Seal Kicks

4 x 20

D4

Reverse Hyper

4 x 20

Thursday
Back Alley Day 5

A1

Banded Face Pulls with External Rotation

3 x 15

A2

Banded Ys

3 x 10

A3

Plank to Pike Toe Touches

3 x 10

A4

Reverse Wall Walk into Pushup

3 x 2

B

Multigrip Overhead Press

4 x 3

C

Hammer Hold

1 x 45 @ MAX

D1

Seated Military Press

4 x 6

D2

Barbell Seal Rows

4 x 8

E1

Dip

3 x MAX @ 25 lb

E2

Bench Supported Rear Delt Raises

3 x 20

E3

Leaning Lateral Single Arm Raise

3 x 20

Friday
Back Alley Day 6

A1

4-Way Dead Bug

3 x 1:00

A2

Leg Raise with Hip Lift

3 x 20

A3

High Knees In Place

3 x 20

A4

Banded Pushups

3 x 10

A5

Banded Rows

3 x 10

B

Zercher Weighted Carry

3 x 30

C

Explosive Sled Rows

4 x 5

D1

Towel Pull-Up

4 x 5

D2

Zercher Good Morning

4 x 10

D3

Lat Pulldown

4 x 12

E1

Barbell Shrug

3 x 8

E2

Plank with Hip Extension

3 x 20

Coach
coach-avatar Chris Sergison

Physical Therapist. Strength Coach. Amateur Strongman

Back Alley