Wise Performance Lab

Strength & Conditioning
Coach
Joe Wise

This program is designed for anyone looking to strength train with limited equipment resources. Over the 8 week program, all you will need is one single dumbbell (really two… one light and one heavy) for all movements. All programming mimics our classic training progressions typically seen in our hypertrophy program. This program is great for anyone who may not have access to a full gym or is traveling and does not want to lose out on the gains! All you have to do is find one dumbbell and we’ll figure out the rest!

 
8 weeks of training

4 days/week of lifting and 1 day/week of conditioning

 
45-60 minutes per day


Only $24

Features
5 sessions per week
Must use App app to view and log training
Program Training
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 7 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
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 8-week program
Sunday
Phase 1- Week 1 - Day 1

Prep

A

Squat Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!

B1

Goblet Squat

8, 8, 8, 8, MAX

B2

Side Plank on Elbows

5 x 1:00

C1

Bench Dips

4 x 12

C2

3 Way Straight Leg Raise

4 x 30

Conditioning

D

Tabata: 1 DB Thruster, Row, Lunge

Tabata for 16 minutes: 20 secs of work with 10 secs rest at each exercise, then rotate to next exercise and continue for 16 minutes. 1) Single DB Thruster 2) V-Up 3) Single DB Row 4) DB Goblet Side Lunge (Alternating) *If you are using the "Tabata Timer" in the app, set your workout for 32 rounds!

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Monday
Phase 1 - Week 1- Day 2

Prep

A

Pull Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Large Shoulder Circles, Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Quadruped Sweep Through, Prone Superman Row *Review the attached videos for more information/explanation!

B1

Single Arm DB Row

4 x 12

B2

Hollow Hold

4 x 1:00

C1

Elevator Push Up

4 x 10

C2

DB Frog Thrust

4 x 25

D1

DB Russian Twist

3 x 30

D2

Single Arm Farmer Walk

3 x 1:30

D3

Single Leg Seated DB/KB Calf Raise

3 x 40

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Tuesday
Phase 1 - Week 1- Day 3

Prep

A

Conditioning/Run Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!

B

Fartlek Run

1 x 21:00

C1

Alternating Bird Dogs

3 x 20

C2

Penguin Crunches

4 x 40

D

Runner Yoga Flow (7 minutes)

1 x 7:00

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Wednesday
Phase 1 - Week 1 - Day 4

Prep

A

Hinge Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Single Leg RDL, Good Mornings, Broad Jump *Review the attached videos for more information/explanation!

B1

DB Goblet Good Morning

8, 8, 8, 8, MAX

B2

DB Sit Up

5 x 10

C1

Inverted Row

3 x 12

C2

DB Goblet Alternating Step Up

3 x 16

Conditioning

D

Single DB Arm Farm

10 Round for Completion: Round 1 you complete 10 reps at each exercises. Rest 10-20 seconds. Round 2 you complete 9 reps at each exercise. Rest 10-20 seconds... until you get to Round 10 (1 rep at each exercise) 10 to 1 Single DB Double Arm Curl 10 to 1 Two Arm Seated DB Triceps Extension 10 to 1 V-Ups

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Thursday
Phase 1 - Week 1 - Day 5

Prep

A

Press Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Jumping Jacks, Large Shoulder Circles, Small Shoulder Circles, Thoracic Extension Over Foam Roller, Alternating Bird Dog, Prone Superman Row, Behind Neck Band Press *Review the attached videos for more information/explanation!

B1

Single Arm DB Overhead Press

3 x 16

B2

Front Plank on Elbows

4 x 1:00

C1

DB Swing

4 x 8

C2

Single Arm DB Shrug

4 x 24

Conditioning

D

Lunge Gauntlet

3 Rounds: **Hold DB in goblet position for all lunge variations** 5x DB Front Lunge 5x DB Side Lunge 5x DB Reverse Lunge 5x DB Cursty Lunge *repeat on opposite leg No rest between rounds!

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

The Single Dumbbell Program