Trainheroic sales team
Coach
Neil Smith
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Sunday
Circuit (optional) -- Maintenance
Circuit
A
4 Rounds -- move pretty quick through this -Jumping lunges x 12 -Banded pull ups x 12 -Hollow hold x 20 seconds -Kettlebell swings x 10 -- 53#
Monday
Week 1 Day 2
A
B
Tuesday
Week 1 Day 3
EMOM
A
Every 2 minutes for 24 Minutes -15 calorie Ski -5 Burpees -10 SB Lunges
B
GHD
Wednesday
Lower & Core (foundation)
A
Goblet Squat
3 x 15
B1
Plank
3 x 1:15
B2
Bird Dog
3 x 10
C
Romanian Deadlift with DB
3 x 12
D
Single Leg Glute Bridge
3 x 12
Thursday
Light Circuit (Optional) (foundation)
Circuit
A
5 Rounds (1-2 minute rest between rounds) -20 Squats -20 Push-ups -10 Inverted rows -60 second plank -Reverse b/w lunge 8/side
Friday
Upper & Integration (foundation)
A
Bench Press
3 x 5
B
Weighted Push Up
3 x 12
C
DB Row
3 x 12
D
Seated DB Press
3 x 12
E
Weighted Strict Pullup
3 x 3
F1
DB Farmer's Walk
3 x 60
F2
DB Russian Twist
3 x 20
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