Back Rehab: Training by Bret Kelly in TrainHeroic

BK Performance

General Fitness
Coach
Bret Kelly

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Team Training

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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
TB 1 -back

A1

Foam Roll Technique

1 x 10:00

A2

Overhead Deadbugs

3 x 10

A3

Quadruped Hip Circles

2 x 5

B1

Goblet Squat

3 x 5

B2

Band Hip Flexor Stretch

3 x 0:30

B3

Push-Up

3 x 10

C1

Marching Bridges

3 x 0:20

C2

1-Arm DB Row

3 x 10

C3

Pause Split Squat

3 x 0:20

D

Farmer Carry

4 x 40

Monday
Regen day

A

Bike

1 x 15:00

B

Morning Yoga - Easy 15 min

1 x 15:00

C1

Bird Dog

2 x 10

C2

Fire Hydrant

2 x 10

Tuesday
Leg Circuit Day

A1

Foam Roll Technique

1 x 10:00

A2

World's Greatest Stretch

2 x 5

B1

Floor Press w/ Ipsilateral Bridge

3 x 10

B2

Side Plank Row

3 x 15

C1

Air Squat

3 x 0:30

C2

Heel Elevated Goblet Squat

3 x 10

C3

Air Squat

3 x 10

C4

Squat Jump

3 x 5

C5

Rest

1 x 1:00

D

Suitcase Carry

4 x 40

Wednesday
Regen day

A

Bike

1 x 15:00

B

Morning Yoga - Easy 15 min

1 x 15:00

C1

Bird Dog

2 x 10

C2

Fire Hydrant

2 x 10

Thursday
TB 1 -back

A1

Foam Roll Technique

1 x 10:00

A2

Overhead Deadbugs

3 x 10

A3

T-Spine Rotations & Groin Stretch

2 x 10

B1

Offset Goblet Squat

3 x 5

B2

Band Hip Flexor Stretch

3 x 0:30

B3

Landmine Press

3 x 10

C1

Marching Bridges

3 x 0:20

C2

High to Low Row

3 x 10

C3

KB Lateral Lunge

3 x 8

D

Farmer Carry

3 x 80

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Back Rehab
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Back Rehab
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Back Rehab
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