New

Functional Movement & Athletic Aesthetics

In-Tension Training LLC

Coach

Roy Palmer

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

I use training as a tool to improve my health, challenge myself and build confidence, and enable me to anything I want to do in life. If you have similar goals and interests, you will be a great fit for this program.

I believe training should be efficient, effective, empowering and fun!

In our training, we will work on mobility, reducing risk of injury, power, strength and conditioning to be able to move well, look good and feel good for life

I will be training 3x/week, training full body each day and you're welcome to do the same. You could also split up the upper and lower body workouts into 4x/week and enjoy shorter, more focused sessions.

The emphasis/priority of our training and the exercises we do 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 get to work!

$29 / mo

Start My 7-Day Free Trial

Train With A Professional

Training alone is hard to keep motivation and consistency but with this program you will be doing what Roy does on a weekly basis. This allows for a focused program that you will be able to complete while following what a Professional in the industry does.

Functional Movement

Through training with Roy you will focus on movements that will set yourself up for both success and freedom in your movement abilities. We find a lot of people follow along and eliminate their pain through our functional movement focus.

Athletic Aesthetic

As well as moving good is important, looking good and being able to achieve an athletic aesthetic is a big focus of this program. Following Roy's training program will help you achieve an athletic aesthetic.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

3 full body workouts per week, recovery days in between

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell, dumbbells, resistance bands, plyo boxes

Recommended

Cable and basic machines // Sled, medicine balls

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Week 1 Day 1|Power/Peak|Summer 2025

Foam Roll T spine

1 x 10

foam roll lats

1 x 10

Foam roll pecs

1 x 10

Foam roll biceps

1 x 10

Foam roll glutes

1 x 10

Foam roll hamstrings

1 x 10

foam roll calves

1 x 10

Foam roll quads

1 x 10

foam roll adductors

1 x 10

Shoulder handcuffs

1 x 5

Superman row

1 x 5

Hand Release Push-Up

1 x 5

Prone Scorpion

1 x 3

Side lying T spine

1 x 3

Childs pose

1 x 1

Cat Cow

1 x 3

Quadruped spinal flow

1 x 3

Lunge + reach + rotate

1 x 3

Quad pull + reach

1 x 3

Single leg RDL + Reach

1 x 3

Hamstring swipe

1 x 3

Figure 4 squat

1 x 3

Bodyweight lateral squat

1 x 3

Body weight windmill

1 x 3

Hip Airplane

1 x 3

Standing hip CAR

1 x 3

C10

Standing Ankle CAR

1 x 5

Hands elevated plyo push up

2 x 8

Cable Split Squat + CL Row

2 x 6

DB loaded continous vertical jump

2 x 5

Goblet single leg squat to box

2 x 6

Machine chest press

2 x 8

Machine Horizontal Row

2 x 8

Step up + contralateral press

1 x 8

Machine Dip

1 x 10

Toes to Bar

Med Ball Slam

3 x 10

Diaphragmatic breathing

1 x 10

Wednesday

Week 1 Day 2| Power/Peak|Summer 2025

Foam Roll T spine

1 x 10

foam roll lats

1 x 10

Foam roll pecs

1 x 10

Foam roll biceps

1 x 10

Foam roll glutes

1 x 10

Foam roll hamstrings

1 x 10

foam roll calves

1 x 10

Foam roll quads

1 x 10

foam roll adductors

1 x 10

Shoulder handcuffs

1 x 5

Superman row

1 x 5

Hand Release Push-Up

1 x 5

Prone Scorpion

1 x 3

Side lying T spine

1 x 3

Childs pose

1 x 1

Cat Cow

1 x 3

Quadruped spinal flow

1 x 3

Lunge + reach + rotate

1 x 3

Quad pull + reach

1 x 3

Single leg RDL + Reach

1 x 3

Hamstring swipe

1 x 3

Figure 4 squat

1 x 3

Bodyweight lateral squat

1 x 3

Body weight windmill

1 x 3

Hip Airplane

1 x 3

Standing hip CAR

1 x 3

C10

Standing Ankle CAR

1 x 5

Hamstring bridge march

2 x 6

TRX face pull

2 x 6

RDL + shrug

2 x 6

Drop Jump

2 x 3

Split stance landmine press

2 x 6

Pull-Up

2 x 6

Max effort pogo hop

1 x 8

Single leg med ball slam

1 x 6

MB Lateral Shuffle

1 x 8

DB Thruster

3 x 8

Diaphragmatic breathing

1 x 10

Friday

Week 1 Day 3| Strength & Power|Spring 2025

Foam Roll T spine

1 x 10

foam roll lats

1 x 10

Foam roll pecs

1 x 10

Foam roll biceps

1 x 10

Foam roll glutes

1 x 10

Foam roll hamstrings

1 x 10

foam roll calves

1 x 10

Foam roll quads

1 x 10

foam roll adductors

1 x 10

Shoulder handcuffs

1 x 5

Superman row

1 x 5

Hand Release Push-Up

1 x 5

Prone Scorpion

1 x 3

Side lying T spine

1 x 3

Childs pose

1 x 1

Cat Cow

1 x 3

Quadruped spinal flow

1 x 3

Lunge + reach + rotate

1 x 3

Quad pull + reach

1 x 3

Single leg RDL + Reach

1 x 3

Hamstring swipe

1 x 3

Figure 4 squat

1 x 3

Bodyweight lateral squat

1 x 3

Body weight windmill

1 x 3

Hip Airplane

1 x 3

Standing hip CAR

1 x 3

C10

Standing Ankle CAR

1 x 5

Bear Dog

2 x 3

5 way lunge

2 x 2

Alternating split jump

2 x 3

Barbell reverse lunge

2 x 5

Standing cable chest press

2 x 8

Dead stop 1 arm db row

2 x 6

EZ Bar Curl

1 x 8

EZ Bar Lying Tricep Extension

1 x 10

Single leg balance + med ball halo

1 x 6

KB split drop

3 x 30

Diaphragmatic breathing

1 x 10

Coach

More from In-Tension Training LLC

Roy Palmer

Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS), who has 6 years of training experience. Working with athletes from youth teams to professional athletes has given Roy tons of experience. He has also worked with wellness-focused individuals from the ages of 15-60+.

Get Started

Want to move good, look good, and feel good? Are you saying Hell yeah? Then this is your sign to make those ideas, reality.

Start My 7-Day Free Trial

FAQs

Who is this program for?

This program is for athletes and people who are focused on their fitness who want to train with a professional and have a structured program on a monthly basis that targets both functional movement and athletic aesthetic so that way you can move good and so that way you can look good.

How will I see and track my progress?

Within your program, you will be able to track progress over time as you complete this program. What we recommend is tracking the weights you lift and the time you run sprints so you can have a good understanding of your progress over time.

Why Is This Program So Inexpensive?

We believe the training should be affordable to all athletes who want to better themselves.

What Program should be done before this one?

Doing one of our foundational programs is recommended before this, but any of our other programs in the train library being completed before this can provide a great transition to this program.

Doesn't matter when I join this program?

The way this program works is it throws you in whenever you sign up but don't worry, the program is made so that way it doesn't matter when you join. We've constructed it so that way you can join at any point and still follow along to get the same results.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Functional Movement & Athletic Aesthetics