In-Tension Training LLC

Coach
Roy Palmer

This team provides access to my personal program, so you can train along with me! 

I'll be training 3x/week, full body every workout. You can do the same, or you can split up the upper body and lower body work into four workouts/week.The emphasis/priority of our training will shift with each "phase" but will always revolve around moving well, being strong and powerful, and looking/feeling good.

Each "phase" will last 5 weeks, 4 weeks of high intensity training and 1 week of "deloading."

Let's go! 

Features
3 sessions per week
Must use App app to view and log training
Team Training
$29 / mo
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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
3 full body workouts per week, recovery days in between
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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.
Equipment
Recommended
Barbells // dumbells // kettlebells // resistance bands // plyo boxes Basic MachinesSleds // medicine balls and turf space reccommended but not required
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
GPP Summer/Fall 2023 Week 1 Day 1

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll biceps

1 x 10

A5

Foam roll glutes

1 x 10

A6

Foam roll hamstrings

1 x 10

A7

foam roll calves

1 x 10

A8

Foam roll quads

1 x 10

A9

foam roll adductors

1 x 10

B1

Shoulder handcuffs

1 x 5

B2

Superman row

1 x 5

B3

Prone Scorpion

1 x 3

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped spinal flow

1 x 3

C1

Lunge + reach + rotate

1 x 3

C2

Quad pull + reach

1 x 3

C3

Single leg RDL + Reach

1 x 3

C4

Hamstring swipe

1 x 3

C5

Figure 4 squat

1 x 3

C6

Contralateral knee to chest + rotate

1 x 3

C7

Bodyweight lateral squat

1 x 3

C8

Body weight windmill

1 x 3

C9

Hip Airplane

1 x 3

C10

Standing hip CAR

1 x 3

C11

Standing Ankle CAR

1 x 5

D1

Bodyweight lunge iso hold

2 x 0:30

D2

Plank + contralateral reach

2 x 8

E

Box jump + depth drop

2 x 3

F1

Front Squat

2 x 8

F2

Single Leg Glute Bridge on foam roller

2 x 8

G

Single Leg Extension

2 x 10

H

Falling push up catch

2 x 5

I1

DB Bench Press

2 x 8

I2

3 point 1 arm db row

2 x 8

J1

Dip

J2

Chin-Up

K1

Backward Sled Drag

2 x 20

K2

Trap bar farmers carry

2 x 20

K3

Hollow body kb pullover

2 x 12

L

Diaphragmatic breathing

1 x 10

Monday
Recovery
Tuesday
GPP Summer/Fall 2023 Week 1 Day 2

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll biceps

1 x 10

A5

Foam roll glutes

1 x 10

A6

Foam roll hamstrings

1 x 10

A7

foam roll calves

1 x 10

A8

Foam roll quads

1 x 10

A9

foam roll adductors

1 x 10

B1

Shoulder handcuffs

1 x 5

B2

Superman row

1 x 5

B3

Prone Scorpion

1 x 3

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped spinal flow

1 x 3

C1

Lunge + reach + rotate

1 x 3

C2

Quad pull + reach

1 x 3

C3

Single leg RDL + Reach

1 x 3

C4

Hamstring swipe

1 x 3

C5

Figure 4 squat

1 x 3

C6

Contralateral knee to chest + rotate

1 x 3

C7

Bodyweight lateral squat

1 x 3

C8

Body weight windmill

1 x 3

C9

Hip Airplane

1 x 3

C10

Standing hip CAR

1 x 3

C11

Standing Ankle CAR

1 x 5

D1

single leg squat iso

2 x 0:30

D2

Cuban Press

2 x 10

E

Drach jumps

2 x 3

F1

Concentric deadlift + eccentric RDL

2 x 8

F2

Single leg plank

2 x 0:30

G

lying single leg curl

2 x 10

H

MB sit up + OH throw

2 x 5

I1

Pull-up

I2

1/2 kneeling shoulder press

2 x 8

J1

6 way shoulder raise

2 x 8

J2

Plate 4-Way Neck

2 x 8

K1

Walking Lunge

2 x 10

K2

Suitcase Carry

2 x 20

L

Diaphragmatic breathing

1 x 10

Wednesday
Recovery
Thursday
GPP Summer/Fall 2023 Week 1 Day 3

A1

Foam Roll T spine

1 x 10

A2

foam roll lats

1 x 10

A3

Foam roll pecs

1 x 10

A4

Foam roll biceps

1 x 10

A5

Foam roll glutes

1 x 10

A6

Foam roll hamstrings

1 x 10

A7

foam roll calves

1 x 10

A8

Foam roll quads

1 x 10

A9

foam roll adductors

1 x 10

B1

Shoulder handcuffs

1 x 5

B2

Superman row

1 x 5

B3

Prone Scorpion

1 x 3

B4

Side lying T spine

1 x 3

B5

Cat Cow

1 x 3

B6

Quadruped spinal flow

1 x 3

C1

Lunge + reach + rotate

1 x 3

C2

Quad pull + reach

1 x 3

C3

Single leg RDL + Reach

1 x 3

C4

Hamstring swipe

1 x 3

C5

Figure 4 squat

1 x 3

C6

Contralateral knee to chest + rotate

1 x 3

C7

Bodyweight lateral squat

1 x 3

C8

Body weight windmill

1 x 3

C9

Hip Airplane

1 x 3

C10

Standing hip CAR

1 x 3

C11

Standing Ankle CAR

1 x 5

D1

Lateral goblet squat

2 x 6

D2

KB arm bar

2 x 5

E

Lateral bound and stick

2 x 5

F

RFE + RDL

2 x 8

G1

Cable hip flexor

1 x 12

G2

cable hip adduction/abduction

1 x 12

G3

cable hip extension

1 x 12

H

Med ball split stance scoop toss

2 x 5

I1

alt db incline bench

2 x 10

I2

Chest-Supported DB Row

2 x 10

J1

Concentration curls

2 x 12

J2

Cable single arm tricep pushdown

2 x 12

K1

Split stance pallof press

2 x 10

K2

Dead Hang

L

Diaphragmatic breathing

1 x 10

Friday
Recovery
Coach
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