Wakeman Fitness

Strength & Conditioning, Weightlifting
Coach
Mattie Wakeman

This 16 week program is designed specifically for those looking to improve strength, mobility, balance and over all fitness. Using a mix of machine based strength training, functional movements and low impact cardio, this program builds a foundation for long-term health and fitness.
Each week combines three guided strength sessions (focused on major muscle groups) with a warm up, cool down and cardio programmed into your workouts. The program utilizes user friendly fitness machines to promote proper form, reduce joint strain, and ensure controlled movement- perfect for individuals of all experience levels.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$199
Get Strong & Steady: A 16 week Strength Program Longevity & Vitality
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Strong For Life
This 16 week program is designed specifically for those looking to improve strength, mobility, balance and over all fitness. Using a mix of machine based strength training, functional movements and low impact cardio, this program builds a foundation for long-term health and fitness- perfect for individuals of all experience levels.
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Muscle is the Magic Pill
Muscle truly is the body's magic pill- a powerful key to longevity, vitality and lasting health. Building muscle does not just make you stronger; it boosts metabolism, supports healthy blood sugar levels, protects joints and keeps your body functioning like it should as you age. Muscle reduces inflammation, helps improve balance, cognitive function and energy. Muscle is medicine.
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 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year.
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Sample Week
Week 1 of 16-week program
Monday
Week 1 Day 2

A

Cardio

1 x 8:00

B

Lat Pulldown

15, 12, 10, 10

C1

Seated Row

3 x 12

C2

Alternating DB Hammer Curl

3 x 12

D1

Bent Over DB Row

3 x 12

D2

Cable Facepull

3 x 12

E

Preacher Curl

3 x 12

F

Rear Delt Flyes

3 x 12

G

Cardio

1 x 5:00

Wednesday
Week 1 Day 4

A

Cardio

1 x 8:00

B

Seated Chest Press

15, 12, 10

C1

Incline DB Bench Press

3 x 12

C2

DB Lateral Raise

3 x 12

D

Machine Shoulder Press

3 x 12

E1

Tricep Pushdown

3 x 12

E2

Push Ups

3 x 12

F

Cardio

1 x 5:00

Friday
Week 1 Day 6

A

Cardio

1 x 8:00

B

Leg Press

15, 12, 10

C

DB Box Squat

3 x 12

D

Kettlebell Deadlift

3 x 12

E1

Leg Extension

3 x 12

E2

Feet Elevated Glute Bridge

3 x 12

F1

Prone Machine Hamstring Curl

3 x 12

F2

Bicycle Sit-Ups

3 x 20

G

Cardio

1 x 5:00

Coach
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Strong & Steady: A 16 week Strength Program Longevity & Vitality
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