Ben Suek Training & Performance, LLC

General Fitness
Coach
Ben Suek

3 days x 3 weeks, at home program

Day 1 - strength focused

Day 2 - power focused

Day 3 - strength/endurance focused

Features
3 sessions per week
Must use App app to view and log training
Program Training
$20
Get Minimal Space, Maximal Gains
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Minimal Space
Get a full workout without needing a full gym. Get a great workout with just a few small pieces of home gym equipment and some open space.
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Efficient & Effective
Workouts don't need to last hours and leave you completely drained. Each workout is set-up to last 30-45 minutes and fit anyone's busy schedule. Each of the 3 full body workouts per week have a different goal to keep you feeling strong and prepared for the rest of your daily activities.
Features
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Programming 3 days per week
3 training sessions per week, each with a different goal to help you build well-rounded fitness with minimal equipment
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Get your program delivered right on your phone. Exercise demos, sets & reps, readiness tracking all in one place.
Equipment
Recommended
Need: Beach towel // DB's (Ideally 10-45#) // enough space for low jumps and ability to lay down w/ arms wide
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Sample Week
Week 1 of 3-week program
Monday
Warmup

A1

Supine Iron Cross

1 x 5

A2

Lateral Kneeling Plank + SLR

1 x 20

A3

Hamstring Walkout

1 x 5

A4

Reverse (Quad) Nordic

1 x 5

A5

T-Spine Reach

1 x 5

A6

SL RDL + Forward Lunge

1 x 5

A7

Pogo Hops

1 x 15

Monday
Week 1 Day 2

A

Wall-Sit

1 x 60

B1

Split Squat

3 x 5

B2

Bent Over DB Row

3 x 10

C1

1-Arm KB overhead press

3 x 5

C2

Slide Hamstring Curl

3 x 8

D1

DB Bicep Curls

2 x 20

D2

DB Tricep Extension

2 x 20

D3

3-point Plank

2 x 2 @ 10

Wednesday
Warmup

A1

Supine Iron Cross

1 x 5

A2

Lateral Kneeling Plank + SLR

1 x 20

A3

Hamstring Walkout

1 x 5

A4

Reverse (Quad) Nordic

1 x 5

A5

T-Spine Reach

1 x 5

A6

SL RDL + Forward Lunge

1 x 5

A7

Pogo Hops

1 x 15

Wednesday
Week 1 Day 4

A1

Single Leg Hops

2 x 20

A2

Med Ball Slam

2 x 6

B1

ISO Deadlift w/ Towel

4 x 2 @ 5

B2

DB Swing

4 x 6

B3

Max Effort Vertical Jump

4 x 5

B4

Rest

4 x 1:00

C1

Towel ISO Floor Press

3 x 2 @ 5

C2

DB Floor Press

3 x 6

C3

Plyo Push-Up

3 x 3

C4

Rest

3 x 1:00

D1

Lateral Bound

3 x 5

D2

Drop-Catch 1-Arm DB Row

3 x 6

D3

Suitcase Carry March

3 x 20

Friday
Warmup

A1

Supine Iron Cross

1 x 5

A2

Lateral Kneeling Plank + SLR

1 x 20

A3

Hamstring Walkout

1 x 5

A4

Reverse (Quad) Nordic

1 x 5

A5

T-Spine Reach

1 x 5

A6

SL RDL + Forward Lunge

1 x 5

A7

Pogo Hops

1 x 15

Friday
Week 1 Day 6

A1

Goblet Squat

1 x 20

A2

Bent Over DB Row

1 x 20

A3

Reverse Crunch

1 x 20

A4

DB RDL

1 x 20

A5

Push-Up

1 x 20

A6

Pogo Hops

1 x 20

A7

Lateral Lunge

1 x 20

A8

Prone Y's

1 x 20

A9

Lateral Kneeling Plank + SLR

1 x 20

A10

Bridge

1 x 20

A11

Standing Curl + Press

1 x 20

A12

SB Deadbugs

1 x 20

A13

Calf Raise

1 x 20

A14

DB Lateral Raise

1 x 20

A15

Mountain Climber

1 x 20

Coach
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