Onyx Performance Club

General Fitness, Functional Fitness
Coach
Dr. Danny Spaulding

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

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Reduce Injury Risk
Building your fitness is the best possible "injury prevention" out there!
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Feel Stronger
Progressing through the various bodyweight movements will help you explore your strength through full ranges of motion.
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Heart Healthy
The best way to get a healthier heart is to train it! We built in a structured progression of cardio to help you build your endurance.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow.
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Programming 5 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best.
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Delivered through TrainHeroic
Lifeless PDFs are so last year. Your coaches and team 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 6-week program
Sunday
Week 1 Day 1

A

Hamstrings Bridge

3 x 10

B

Plank Shoulder Tap

3 x 10

C

Prone T Raise

3 x 10

D

Air Squat

12, 12, MAX

E

Front Plank

3 x 0:30

F

Wall Calf Raise

3 x 10

Monday
Week 1 Day 2

A

Couch Stretch

2 x 0:30

B

Sidelying Trunk Rotation

2 x 5 @ 0:05

C

Cat Cow

2 x 10

D

Quadruped to Downward Dog

2 x 5

E

Seated Lateral Neck Stretch

2 x 0:30

Tuesday
Week 1 Day 3

A

Outdoor Walk

1 x 5:00

B

Light Jog

1 x 18:00

Wednesday
Week 1 Day 4

A

Hamstrings Bridge

3 x 10

B

Deadbug

3 x 10

C

Prone Y Raise

3 x 10

D

Pushup on Knees

10, 10, MAX

E

Kickstand Hinge with Leg Lift

3 x 10

F

Side Plank

3 x 0:15

Thursday
Week 1 Day 5

A

Couch Stretch

2 x 0:30

B

Sidelying Trunk Rotation

2 x 5 @ 0:05

C

Cat Cow

2 x 10

D

Quadruped to Downward Dog

2 x 5

E

Seated Lateral Neck Stretch

2 x 0:30

Friday
Week 1 Day 6
Saturday
Week 1 Day 7
The Proof
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