Wise Performance Lab

General Fitness, Endurance
Coach
Joe Wise

Our Bulletproof Series is designed to help build mobility/strength in regionally specific areas of the body. These programs are supplemental training and can be paired/added to any of our other training programs.

This program is specific for the running athlete!

This is NOT medical advice, if you are injured or in pain go and see your local physical therapist!

6 weeks of training

4 days a week, 20-30 mins per day

Only $19



Features
4 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 6-week program
Sunday
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!

B

Foam Roll

1 x 8:00

C1

DB Single Leg RDL

4 x 16

C2

Prone Press Up

4 x 20

D1

Banded Side Steps

4 x 24

D2

Assisted Sissy Squat

3 x 30

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
Week 1 - Day 2

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!

B

Foam Roll

1 x 8:00

C1

Eccentric Step Down

4 x 10

C2

Seated Single Leg Calf Raise with Weight

4 x 30

D1

Towel Toe Curls

4 x 20

D2

Half Kneeling Hip Flexor Stretch

4 x 90

D3

Pigeon Stretch

4 x 90

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
Week 1 - Day 3

A

Yoga Flow for Runners (30 minutes)

1 x 30:00

Friday
Week 1 - Day 4

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!

B

Foam Roll

1 x 8:00

C1

Downward Dog to Upward Dog Flow

4 x 30

C2

Single Leg Pallof Hold

4 x 1:30

D1

Single Leg Clock Reach

4 x 8

D2

Banded Dorsiflexion

3 x 30

D3

Side Plank Leg Raise

3 x 00:90

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!

Bulletproof Series: Runner