Hero Coaching

Coach
Sonne Skedgwell

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 8-week program
Sunday
Day 1 - Whole-body Eccentric

A

Safety Bar Squat

3 x 6

B

Incline Bench Press

3 x 6

C

T-Bar Row

3 x 6

D

DB Reverse Lunge

3 x 8

E1

DB Lateral Raise

3 x 12

E2

Tricep Pushdown

3 x 12

Monday
Day 2 - Cardio

A

Walk

1 x 45:00

Tuesday
Day 3 - Whole-body Isometric

A

Front Squat

3 x 8

B

Prone Machine Hamstring Curl

3 x 8

C

Anterior Delt Press

3 x 8

D

Chest-Supported DB Row

3 x 8

E

Preacher Curl

3 x 12

Wednesday
Day 4 - Cardio

A

Walk

1 x 45:00

Thursday
Day 5 - Whole-body Concentric

A

Safety Bar Squat

10, 8, 6, 10

B

Romanian Deadlift

10, 8, 6, 10

C

Bench Press

10, 8, 6, 10

D

Barbell Row

10, 8, 6, 10

Friday
Day 6 - Gap Workout (Mens)

A1

Incline DB Bench Press

3 x 12

A2

Lat Pulldown

3 x 12

B1

Seated Cable Fly

3 x 12

B2

DB Lateral Raise

3 x 12

C1

Dual Rope Triceps Extension

3 x 12

C2

Seated Incline DB Curls

3 x 12

Friday
Day 6 - Gap Workout (Womens)

A1

Prone Machine Hamstring Curl

3 x 12

A2

DB Lunges

3 x 10

B

Barbell Hip Thrust

4 x 12

C

Lat Pulldown

3 x 12

D1

Rear Delt Swing

3 x 15

D2

Dual Rope Triceps Extension

3 x 12

Strength Base GPP (8-week Program)