Back 2 Basics: Training by Cole Walderzak in TrainHeroic

Impact S-P

Strength & Conditioning, General Fitness, Mobility
Coach
Cole Walderzak

Welcome to Back 2 Basics!  Many people don't know where to start their fitness journey - this is the place! 

In addition to teaching you more about training, by the end of this 8-week program you will be stronger, in better shape, and feeling more alive knowing that you've taken a great 1st step on the road to building a better you! 

Whether you're looking to begin your fitness journey or you're jumping back in after some time off this program is perfect for you! 

This 8-week program includes a perfect mix of strength training, cardiovascular conditioning, and mobility work. It also includes "morning wake-up" routine that is designed to help boost your metabolism and start your day on the right foot! 

Don't have much experience training? No problem! This program is very foundational and built to help educate you about proper exercise technique as well as different training methods. 

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Features
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Programming 5 days per week
15 minute morning routines, strength training 3x a week, an arrangement of cardiovascular conditioning, and of course mobility work keep you healthy
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Routine Development
The hardest part of doing something new is the beginning. We make it easier by getting you into a daily routine to kick start your fitness journey!
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Delivered through TrainHeroic
Ditch the journals and notepads. Video demos, communication with your coach, record keeping of your progress, and much more in the palm of your hand!
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Sample Week
Week 1 of 8-week program
Sunday
Get Up and Go! Metabolic Booster

Conditioning

A

Morning MetCon

Do the following in order (3 rounds): 1. Jumping Jacks - 5 2. Bodyweight Squats - 3 3. Lateral Lunges - 2ea (bodyweight only) 4. Push Ups - 3 (if you cannot do any strict push ups you may do them from your knees) 5. Walking Plank - 10 (5ea) 6. Bent Over Raise - 5 (no weights)

Morning Mobility

B

Do each movement for designated reps or hold for 8-10 seconds) A. Arm Circles - 5ea B. Leaning Quad Stretch - 3ea C. Standing Hamstring Stretch D. Trunk Stretch - 5ea E. Calf Stretch F. Perfect Stretch - 3ea

Sunday
Week 1 Day 1

A

Bike Warm-Up

1 x 5:00

Prep

B

ISP In-Place Basic #2

Do for completion (2 Rounds): 1. Jumping Jacks - 5 2. Forward Lunge w/ Reach - 2ea 3. Arm Circles - 3ea 4. Air Squats - 5 5. Perfect Stretch - 2ea

C1

Dumbbell Goblet Squat

3 x 8

C2

Machine Leg Curl

3 x 8

D

DB Step Up to Rev. Lunge

3 x 5

E

1-Leg Calf Raise

2 x 10

Strength/Power

F

Plate Shoulder Complex 1

3 Rounds Using lighter plates or dumbbells (5-15lbs) complete the following exercises back to back: 1. DB Front Raise - 5 2. Side Raise - 5 3. Bent Over T (rear fly) - 5

Strength/Power

G

Core Store - Beginner

Time to take a quick trip to the core store! Complete each exercise for the reps or time shown: 1. Crunches - 12 2. Toe Touches - 20 3. Side Plank - 15s 4. Supermans (1 second hold at the top) - 12 5. Dead Bugs - 10 (5ea)

Recovery

H

ISP Cooldown - Basic

Do the following movements for the reps or time shown: A. Arm Circles - 5ea B. Leaning Quad Stretch - 5ea C. Standing Hamstring Stretch - 15s each side D. Trunk Stretch - 5ea E. Perfect Stretch - 3ea F. Couch Stretch - 30s each side G. Calf Stretch - 10s each side H. Chest Stretch - 10s each side I. Lat Stretch - 10s each side

Monday
Week 1 Day 2

Prep

A

ISP In-Place Basic

Do for completion (2 rounds) 1. Jumping Jacks - 5 2. Arm Circles - 5ea 3. Air Squats - 5 4. Push Ups - 3 (if you cannot do any strict push ups, you can do them from your knees) 5. Perfect Stretch - 2ea 6. Squat Jumps - 3

B

Cardio Choice

1 x 14:00

Recovery

C

Foam Rolling - Lower

Foam rolling (also known as myofascial release) is just another tool to help with the recovery process. The goal of it is to help separate the muscle fibers from the myofascia (tissues that surround the muscles). When doing repetitive movements muscle tissue sometimes will stick to the myofascia causing what most people know as "muscle knots". It also helps with blood circulation which allows the body to provide more nutrients to the muscles. Key points to correct foam rolling: - Slow and steady - Do not roll over joints or directly on the bones. Stick to the muscles themselves - The more pressure you can put on, the better...it is not super comfortable Foam roll each of the following muscle groups for 2 minutes each 1. Glutes 2. Hamstrings 3. Calves 4. Groin 5. IT Band 6. Quad

Monday
Get Up and Go! Metabolic Booster

Conditioning

A

Morning MetCon

Do the following in order (3 rounds): 1. Jumping Jacks - 5 2. Bodyweight Squats - 3 3. Lateral Lunges - 2ea (bodyweight only) 4. Push Ups - 3 (if you cannot do any strict push ups you may do them from your knees) 5. Walking Plank - 10 (5ea) 6. Bent Over Raise - 5 (no weights)

Morning Mobility

B

Do each movement for designated reps or hold for 8-10 seconds) A. Arm Circles - 5ea B. Leaning Quad Stretch - 3ea C. Standing Hamstring Stretch D. Trunk Stretch - 5ea E. Calf Stretch F. Perfect Stretch - 3ea

Tuesday
Get Up and Go! Metabolic Booster

Conditioning

A

Morning MetCon

Do the following in order (3 rounds): 1. Jumping Jacks - 5 2. Bodyweight Squats - 3 3. Lateral Lunges - 2ea (bodyweight only) 4. Push Ups - 3 (if you cannot do any strict push ups you may do them from your knees) 5. Walking Plank - 10 (5ea) 6. Bent Over Raise - 5 (no weights)

Morning Mobility

B

Do each movement for designated reps or hold for 8-10 seconds) A. Arm Circles - 5ea B. Leaning Quad Stretch - 3ea C. Standing Hamstring Stretch D. Trunk Stretch - 5ea E. Calf Stretch

Tuesday
Week 1 Day 3

Prep

A

ISP In-Place Basic #2

Do for completion (2 Rounds): 1. Jumping Jacks - 5 2. Forward Lunge w/ Reach - 2ea 3. Trunk Stretch - 3ea 4. Arm Circles - 3ea 5. Air Squats - 5 6. Perfect Stretch - 2ea

B1

Shoulder I, Y, T

3 x 5

B2

Scap Push-Up

3 x 10

C1

DB Chest Press

3 x 8

C2

Underhand Pulldown

3 x 8

D1

DB Incline Press

2 x 15

D2

DB Row

2 x 15

D3

Band Face Pull

2 x 15

E1

Walking Lunges

3 x 20

E2

Any Curl

3 x 12

E3

Any Tricep

3 x 15

Plank Series

F

Do each plank for the time shown (2 Rounds) 1. Front Plank - 45s 2. Side Plank - 20s each side 3. Super Plank - 10 reps (down and up it 1 rep)

Recovery

G

ISP Cooldown - Basic

Do the following movements for the reps or time shown: A. Arm Circles - 5ea B. Leaning Quad Stretch - 5ea C. Standing Hamstring Stretch - 15s each side D. Trunk Stretch - 5ea E. Perfect Stretch - 3ea F. Couch Stretch - 30s each side G. Calf Stretch - 10s each side H. Chest Stretch - 10s each side I. Lat Stretch - 10s each side

Wednesday
Week 1 Day 4

Prep

A

ISP In-Place Basic

Do for completion (2 rounds) 1. Jumping Jacks - 5 2. Arm Circles - 5ea 3. Air Squats - 5 4. Push Ups - 3 (if you cannot do any strict push ups, you can do them from your knees) 5. Perfect Stretch - 2ea 6. Squat Jumps - 3

Bodyweight Bada$$

B

This is a 20 minute MetCon. Do as many rounds as you can (AMRAP) in 20 minutes Exercise List and Reps: 1. Air Squat - 8 2. Pulse Squat - 15 3. Jumping Jacks - 10 4. Hand Release Push Up - 5 5. Inverted Row - 8 6. Alt. V-Ups - 10ea 7. Bicycles - 15ea

Recovery

C

ISP Cooldown - Basic

Do the following movements for the reps or time shown: A. Arm Circles - 5ea B. Leaning Quad Stretch - 5ea C. Standing Hamstring Stretch - 15s each side D. Trunk Stretch - 5ea E. Perfect Stretch - 3ea F. Couch Stretch - 30s each side G. Calf Stretch - 10s each side H. Chest Stretch - 10s each side I. Lat Stretch - 10s each side

Wednesday
Get Up and Go! Metabolic Booster

Conditioning

A

Morning MetCon

Do the following in order (3 rounds): 1. Jumping Jacks - 5 2. Bodyweight Squats - 3 3. Lateral Lunges - 2ea (bodyweight only) 4. Push Ups - 3 (if you cannot do any strict push ups you may do them from your knees) 5. Walking Plank - 10 (5ea) 6. Bent Over Raise - 5 (no weights)

Morning Mobility

B

Do each movement for designated reps or hold for 8-10 seconds) A. Arm Circles - 5ea B. Leaning Quad Stretch - 3ea C. Standing Hamstring Stretch D. Trunk Stretch - 5ea E. Calf Stretch F. Perfect Stretch - 3ea

Thursday
Get Up and Go! Metabolic Booster

Conditioning

A

Morning MetCon

Do the following in order (3 rounds): 1. Jumping Jacks - 5 2. Bodyweight Squats - 3 3. Lateral Lunges - 2ea (bodyweight only) 4. Push Ups - 3 (if you cannot do any strict push ups you may do them from your knees) 5. Walking Plank - 10 (5ea) 6. Bent Over Raise - 5 (no weights)

Morning Mobility

B

Do each movement for designated reps or hold for 8-10 seconds) A. Arm Circles - 5ea B. Leaning Quad Stretch - 3ea C. Standing Hamstring Stretch D. Trunk Stretch - 5ea E. Calf Stretch

Thursday
FREE FOR ALL FRIDAY!!!

A

Bike Warm-Up

1 x 5:00

Prep

B

ISP In-Place Basic #2

Do for completion (2 Rounds): 1. Jumping Jacks - 5 2. Forward Lunge w/ Reach - 2ea 3. Trunk Stretch - 3ea 4. Arm Circles - 3ea 5. Air Squats - 5 6. Perfect Stretch - 2ea

C1

Any Upper Push

3 x 10

C2

Any Upper Pull

3 x 10

D

Any Lower Push

4 x 8

E1

Any Delts

3 x 12

E2

Any Curl

3 x 12

E3

Any Tricep

3 x 15

Strength/Power

F

Training The Core #1

Complete each exercise in order and to the designated reps: Side Crunches - 10ea Supermans - 5 Little Bigs - 7 Russian Twist - 10ea V-Ups - 5 Windshield Wipers - 5ea Supermans - 5 Crunches - 10 Toe Touches - 5 Alternating V-Ups - 8ea Supermans - 5

Recovery

G

ISP Cooldown - Basic

Do the following movements for the reps or time shown: A. Arm Circles - 5ea B. Leaning Quad Stretch - 5ea C. Standing Hamstring Stretch - 15s each side D. Trunk Stretch - 5ea E. Perfect Stretch - 3ea F. Couch Stretch - 30s each side G. Calf Stretch - 10s each side H. Chest Stretch - 10s each side I. Lat Stretch - 10s each side

Back 2 Basics