Barefoot Fitness: Training by Rock Hancock in TrainHeroic

Barefoot Fitness

MovNat Madison

Coach
Rock Hancock

Welcome to Barefoot Fitness!

This is our generalist program. We will explore the world of natural movement through a simple and guided approach. You will be exposed to restorative ground movements, strength based, skill based and some conditioning elements as well. This program will help you move well and be strong so you can help others.

Every 12 to 16 weeks we will change the programming. You'll notice that you will be repeating the same workout within those phases to maximize performance gains.

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Natural Movement
This is how we are meant to move. Building the physical competency to explore our world. Natural movement training will help ensure you can age adventurously.
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Restorative
Ground based movement helps ensure we have to range of motion and mobility to perform more complex movements and to prevent injury.
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Strength
Focusing on movements that build real world practical strength will help to ensure your ability to help others. From moving a couch to carrying a friend who injures themselves on a hike.
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Skill
All movements are skills and all skills can be improved upon. Focusing on the development of skill leads to increased performance.
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 7 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Equipment
Required
Sandbag // Medicine Ball // Balance surface 2x4s // Plyobox // Horizontal bar (climbing)
Recommended
Barbell // Dumbells // Kettlebells // Vault box
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Barefoot Fitness Day 1

A1

Side Bent Sit w/ Reverse

3 x 5

A2

Side Rolling

3 x 5

A3

Side Bent Sit Get Ups

3 x 5

A4

Dead Hang

3 x 30

B1

Squats

4 x 10

B2

Forward Jumps

4 x 5

C1

Swing Ups

3 x 3

C2

Tripod Vault

3 x 5

Monday
Barefoot Fitness Day 2

A1

Side Bent Sit w/ Tall Split Kneel

3 x 5

A2

Prone Reach Back

3 x 5

A3

Prone Get Ups/Power GU

3 x 5

A4

Scap Pulls

3 x 5

B1

Clean and Jerk

5 x 3

B2

Pull Up series

4 x 6

C1

Side Swing Traverse

4 x 10

C2

Side Vault

3 x 5

Tuesday
Barefoot Fitness Day 3

A

Ruck or Hike

Wednesday
Barefoot Fitness Day 4

A1

Side Bent Sit w/ Rotation and reach

3 x 5

A2

Rocking

3 x 5

A3

Tripod Transition/Get Up

3 x 5

A4

Dead Hang

3 x 30

B1

Deadlift w/ lapping technique

4 x 5

B2

Deadlift w/ lapping technique

@ 60

C1

Roll ups

4 x 3

C2

Downward Jump

4 x 5

Thursday
Barefoot Fitness Day 5

A1

Side Bent Sit w/ Forward Reach

3 x 5

A2

Cross Sit w/ Reach

3 x 5

A3

Cross Sit Get Ups

3 x 3

A4

Scap Pulls

3 x 5

B1

Strength Get Up

4 x 3

B2

Over head Press

4 x 5

C1

Balance at height

@ 1:00

C2

Front Vault

4 x 5

Friday
Barefoot Fitness Day 6

A1

Side Bent Sit w/ Reverse

3 x 5

A2

Squat w/ reach back

3 x 5

A3

Side Bent Sit Get Ups

3 x 5

Circuit

B

5 Minutes Continuous movement of the follow exercises: Tripod Get Ups 3xside Shoulder Crawl 15 yds Push Pull Crawl 15 yds 2 Hand Carry 20 yards Side swing throw 5x/side Get through as amany rounds as you can in 5 minutes. Repeat for up to three 5 minute bouts. Rest 1-2 minutes between bouts.

Saturday
Barefoot Fitness Day 7

A

Active Recovery

Coach
coach-avatar Rock Hancock

Brian “Rock” Hancock believes that exercise and physical activity should celebrate the body’s capabilities. As a Level 2 MovNat Certified Trainer and a Certified Health Coach. Rock has over 12 years experience working with various fitness backgrounds. He has assisted a range of clients, from the United States Marine Corps to those in corporate settings.

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Explore the world with confidence and skill

We are not meant to experience the world virtually. We need to shake off the rust of modernity and build the skills to move in nature again. Natural movement training will do just that.

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Barefoot Fitness
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Barefoot Fitness
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Barefoot Fitness
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