Parks Smithey Coaching

Coach
Arthur Smithey

Features
1 sessions per week
Must use App app to view and log training
Program Training
$20
Get Beginner to Better 3 day
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At home workouts
You can do this program from home with just a pair of dumbbells. A minimalist approach to getting you stronger with workouts that are effective from anywhere.
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Expert Instructions
Never have to worry if you are doing an exercise wrong because I will make sure you are doing it right by setting you up for success in each movement.
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Quad Foam Roll

1 x 1:00

B

Kneeling Hip Flexor Stretch

1 x 0:30

C

Dead Bug

2 x 10

D

Glute Bridge

2 x 12

E

Goblet Squat

3 x 15

F

Push-Up

3 x 12

G1

Step-Ups

3 x 10

G2

1-Arm DB Row

3 x 10

H

Lat Pulldown

3 x 12

I

Overhead Walking Lunge

3 x 0:30

Monday
Week 1 Day 2

A

Cardio

1 x 30:00

Tuesday
Week 1 Day 3

A

Foam Roll IT Bands

1 x 1:00

B

Box Pigeon Stretch

1 x 0:30

C

Side Plank

2 x 0:20

D

Banded Glute Bridge

2 x 12

E

Romanian Deadlift with DB

2 x 5

F

Broad Jump

3 x 5

G

Romanian Deadlift with DB

3 x 15

H

DB Shoulder Press

3 x 15

I1

DB Swing

3 x 15

I2

Inverted Row

3 x 15

J1

Glute Bridge

3 x 20

J2

Band Face Pull

3 x 15

K

DB Farmer's Walk

3 x 50

Wednesday
Week 1 Day 4

A

Cardio

1 x 30:00

Thursday
Week 1 Day 5

A

Kneeling Hip Flexor Stretch

2 x 0:30

B

Bird Dog

2 x 10

C

Single Leg Glute Bridge

2 x 12

D

Split Squat

2 x 5

E

A-Skip

3 x 5

F

Split Squat

3 x 15

G

1-Arm DB Row

3 x 15

H

DB Swing

3 x 15

I

Incline DB Bench Press

3 x 15

J

DB Bicep Curls

3 x 15

K

DB Tricep Extension

3 x 15

Friday
Week 1 Day 6

A

Cardio

1 x 30:00

Coach
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coach-avatar Arthur Smithey

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