Anchored and Ready

Sean Lane Training

Coach
Sean Lane

This program is meant to be a part of the work you are with the Anchored and Ready Men's community. The lesson learned while training have a direct impact on your daily lift as long as you are paying attention and being present. This will training, especially in conjunction withe the group, will not only build you up into a healthier, fitter, and strong person but will make you feel and become a more Resilient and Capable person both physically and mentally. It is time to reword the body for the everything it has allowed us do and what it will allow us to do in the future.

$30 / mo
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Community and Fitness
One of the biggest benefits this program is the community aspect as will. Not only within the chat for the program but also within the Anchored and Ready discord group
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 4 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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Delivered through TrainHeroic
Sweating over a lifeless PDF no more. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app
Equipment
Required
Barbell // Plates // Rack // Benches // Dumbbells // Bands // Assault Bike // Cardio Machines
Recommended
Kettlebells // Cables // Hip Circle // Weight Vest/Ruck
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-6-17

A

Assault Bike

1 x 5:00

Prep

B

Lower Warm Up

2 rounds Hip Circle lateral walk 10e Hip Circle forward/reverse walk 10e Banded Goodmorning 15

C

Back Squat

4 x 8 @ 7

D

DB RDL

4 x 10 @ 8

E

Step-Ups

4 x 8 @ 8

F

DB Walking Lunges

3 x 10

G

Cardio

1 x 20:00

Monday
2024-6-18

A

Assault Bike

1 x 5:00

Prep

B

Upper Warm Up Circuit

2 Round band pull apart 20 band chest fly 20 band press 20 then empty bar bench 15-20

C

Pull-Up

2 x MAX

D

Bench Press

4 x 5 @ 7

E

1-Arm DB Row

4 x 8 @ 8

F

Incline DB Bench Press

12, 10, 10, 8

G

Half-Kneeling DB Shoulder Press

3 x 10

H

Front Plank on Elbows

3 x 0:30

Wednesday
2024-6-20

A

Cardio

1 x 60:00

Thursday
2024-6-21

A

Trap Bar Deadlift

3 x 12

B1

DB Push Press

3 x 10 @ 8

B2

DB Row

3 x 10 @ 8

C1

Assault Bike

3 x 20

C2

Farmers carry

3 x 50

Friday
2024-6-22

Prep

A

Upper Warm Up Circuit

2 Round band pull apart 20 band chest fly 20 band press 20

B

Incline Cable Fly

4 x 10 @ 8

C1

DB Lateral Raise

3 x 10

C2

DB Front Raise

3 x 10

C3

Bent Over Rear Delt Fly

3 x 10

D1

Seated Incline DB Curls

3 x 10

D2

Skull Crushers

3 x 10

E1

Cable Face Pull

3 x 12

E2

Tricep Pushdown

3 x 12

E3

Cable Bicep Curls

3 x 12

Coach
More from Sean Lane Training
coach-avatar Sean Lane

I've coached for nearly a decade. Competed in Powerlifting and Weightlifting. My goal is to show people that strength is for everyone and a huge benefit to all. The more people feel and move better, the better we are at helping our society

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