Hero Coaching
Coach
Sonne Skedgwell
Features
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
Day 1 - Whole-body Strength
A
Safety Bar Squat
3 x 12
B
Incline Bench Press
3 x 12
C
Romanian Deadlift
3 x 12
D
Neutral-grip Pulldown
3 x 12
E
Walk
1 x 15:00
Monday
Day 2 - Cardio
A
Walk
1 x 45:00
Tuesday
Day 3 - Power
A1
Box Jump
3 x 6
A2
Back Squat
3 x 6
B1
Med Ball Slam
3 x 6
B2
Pendlay Row
3 x 6
C1
Med Ball Throw
3 x 6
C2
Bench Press
3 x 6
D
Sprint
3 x 0:30
Wednesday
Day 4 - Cardio
A
Walk
1 x 45:00
Thursday
Day 5 - Conditioning
A1
DB Clean & Press
3 x 6
A2
Sled Push
3 x 20
A3
Russian KB Swing
3 x 15
B1
Forward Sled Drags
3 x 1:00
B2
DB Farmer's Walk
3 x 1:00
B3
Backward Sled Drag
3 x 1:00
Friday
Day 6 - Pump
A1
Incline DB Bench Press
3 x 10
A2
Lat Pulldown
3 x 10
B1
Prone Machine Hamstring Curl
3 x 10
B2
DB Lateral Raise
3 x 12
C1
Dual Rope Triceps Extension
3 x 12
C2
Seated Incline DB Curls
3 x 12
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