Avletic Joe's

Avletic Performance

General Fitness

Coach

Ben Bidencope

Welcome to Avletic Joe's, a subscription-based training program for any 9-5'ers or working class legends that want training sorted for them!

This program focuses on improving mobility, strength, endurance and aerobic capacity whilst providing options and flexibility for your schedule around work.

You'll have access to a comprehensive training plan, expert coaching, and a community of like-minded legends who share the same need to move and feel the best they can be.

Avletic Joe's contains 3-4 sessions each week depending on availability or work schedule. You have the option of adding a fourth session to your week depending on what previous sessions you already completed during the week.

So, if you can get to a gym then you can join Avletic Joe's!

PRICED IN USD

$20 / mo

Start My 7-Day Free Trial

For all Avletic Joe's

Whether you're working at an office all day or slogging it outside on the job site, come be a part of an online training community full of like-minded legends that want their training program taken care of.

Experienced guidance

No more wondering or searching on the internet how to do your training, get guidance from me every step of the way.

Same price as one coffee a week

You can get exclusive access to weekly programming, training guidance, video demonstrations and an online training community for just $5 each week. ** PRICE IN USD **

Features

Ask the coach questions

Easy-to-use messaging tool to ask your coach questions about exercises, training schedule, etc.

Programming 4 days per week

Designed to be used with a busy work schedule all whilst improving mobility, strength, endurance and aerobic capacity for your everyday activities.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Fellow Avletic Joe's

An online training community for working class legends!

Delivered through TrainHeroic

Stress-free programming and video demonstrations all via the TrainHeroic app.

Equipment

Required

Barbell, dumbbells, kettlebells // Weight plates // Resistance Bands // Adjustable bench

Recommended

Cable machine // Rowing/Bike Erg

Sample Week

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

Monday

Upper Body & Off Feet Cardio

Lying Lumbar Rotations

1 x 8

90/90 Hip Rotation

1 x 8

Thread the Needle

1 x 8

Alternating Arm + Leg Deadbug

2 x 8

Chin Up Hold

2 x 30

Banded overhead press

2 x 8

Chest-Supported Incline DB Row (Alternating)

3 x 10

Incline DB Bench Press (Alternating)

3 x 10

DB Side Bend & Pull

3 x 15

Seated SA cable row

3 x 15

Cable tricep pulldown

3 x 30

Conditioning Options

1 x 20:00

Wednesday

Lower Body

Lying Lumbar Rotations

1 x 8

90/90 Hip Rotation

1 x 8

Grass Sweeps

1 x 8

Hip Bridge Hold with Ball Squeeze

2 x 30

Heel raised lunge hold

2 x 20

Goblet Squat

3 x 10

Barbell Hip Thrust

3 x 10

DB Cossack Squat (Low Hold)

3 x 15

Calf Raise

3 x 30

SL Leg Extension Hold

3 x 30

Friday

Full Body

Lying Lumbar Rotations

1 x 8

90/90 Hip Rotation

1 x 8

Dowel Shoulder Openers

1 x 8

Wide Grip Plank with Alternating Toe Touch

2 x 10

SL Hip Bridge

2 x 15

SL Hip Thrust

3 x 8

DB RDL

3 x 10

Seated cable pulldown

3 x 10

DB Overhead Sit-Up

3 x 15

Saturday

Circuit

Lying Lumbar Rotations

1 x 8

90/90 Hip Rotation

1 x 8

Dowel Shoulder Openers

1 x 8

Thread the Needle

1 x 10

Plank

2 x 15

12 min Circuit

Escalating Density Training Circuit

Complete as many rounds of the following exercises/reps as possible in 12 minutes. - Push Ups x 10 reps - Rowing 250m - DB Push Press x 12 reps Only rest if you start to notice you have poor form during your reps. Otherwise continue trying to complete as many rounds of those 3 exercises and reps in 12 minutes.

Coach

More from Avletic Performance

Ben Bidencope

Physical preparation coach with 10 years experience working with amateur and professional athletes as well as everyday people looking to keep fit.

ANY AVLETIC JOE!

Be a part of an online training community full of like-minded legends (PRICE IN USD)

Start My 7-Day Free Trial

FAQs

Who is this for?

Anyone that doesn't have time or flexibility to do face-to-face training with a trainer but can access a gym in their own time.

Can I miss or move my sessions around if work is busy?

Of course, the program is designed so even if you miss a week you will be able get back into training the week after without any issues.

How do I ask questions if I don't understand something?

TrainHeroic includes a messaging function within the app that allows you to send me a message or a video if you have any questions.

How does the 7-day free trial work?

The 7-day free trial allows you to take a look and try everything inside Avletic Joe's within the first 7 days of signing up at no charge to you. If you're not satisfied with what is on offer then cancel and there'll be no questions asked.

Do I need experience training in the gym?

Whilst training experience in the gym is not essential to join Avletic Joe's it is recommended. If you would like help with getting started in the gym then please get in touch with me.

Join Your Virtual Gym

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

Avletic Joe's