BASE

4th Down Performance

Football

Coach

Katie Bertolet

Our BASE training program is designed for football specialists looking to maximize their potential on and off the field. If you're a specialist looking for a no frills, straight-to-hitting-the-weights program, this is for you. BASE will provide new workouts every month to ensure appropriate training based on time of year.

$65 / mo

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Why BASE?

Leg strength is the number one separator among kickers and punters. Our BASE Training Program is designed to help specialists become stronger, more explosive, and improve their range on the field.

Features

Access to your coaches

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

Programming 5 days per week

Daily strength, conditioning, skill training, and recovery that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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

Barbells // Dumbbells // Plates // Bench // Cable Machine // Back Extension Machine // Medicine Balls // Plyometric Boxes // Mini Resistance Bands // Long Resistance Bands // Squat Rack // Bench Rack

Recommended

Kettlebells

Sample Week

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

Sunday

Lower Body 1

90/90 Hip Switches

2 x 5

Shoulders Elevated Glute Bridge

2 x 10

Copenhagen Hold

2 x 15

DB Jump Squat

3 x 3 @ 10, _ , _ lb

Vertical Jump - Max Effort

3 x 3

Front Squat

5 x 6

Pigeon Stretch

3 x 0:15

DB Romanian Deadlift (RDL)

3 x 10

Low Box Single Leg Stepdown

3 x 10

Banded Deadbug

3 x 10

Pallof Rotation - Band or Cable

3 x 10

Monday

Upper Body 1

1-mile Run

Band Pull-Apart

2 x 15

Plate Halo

2 x 10

Bench Press

10, 8, 8, 8, 8

Bear Hold

3 x 0:30

Cable Facepull

3 x 12

Seated Cable Row

3 x 10

DB Front Raise

3 x 10

DB Lateral Raise

3 x 10

DB Farmer's Walk

3 x 20

Tuesday

Recovery Day - Soft Tissue

Tuesday

Recovery Day - Stretching Strap/Band

Band Hamstring Stretch

1 x 2:00

Band Leg Over Stretch

1 x 2:00

Band Leg Out Stretch

1 x 2:00

Side-Lying Quad Stretch

1 x 2:00

Tuesday

Recovery Day - Stretch/Mobility Series

Frog Pose

1 x 1:00

Thread the Needle

1 x 2:00

90/90 Hip Switches

1 x 1:00

Open Books

1 x 1:00

Pigeon Stretch

1 x 2:00

Half-Kneeling Hamstring Stretch

1 x 2:00

Cat Cow

1 x 1:00

Tuesday

Recovery Day - Dynamic Series

Hamstring Scoops

2 x 10 @ 10

Spiderman Lunge w-Reach

2 x 10 @ 10

Knee Hug

2 x 10 @ 10

Leg Cradle

2 x 10 @ 10

Inchworm

2 x 10 @ 10

World's Greatest Stretch

2 x 10 @ 10

Wednesday

Lower Body 2

Copenhagen Hold

2 x 15

Hip Flexor Knee Drive

2 x 10

Pallof Press

2 x 10

Med Ball Rotational Throw

3 x 5 @ 10 lb

Box Jumps

3 x 5

Barbell Reverse Lunge

4 x 5

Depth Drop

3 x 3 @ 24

Lateral Squat

3 x 10

Single Leg KB Pass Over

3 x 10

Rack Supported Single Leg RDL

3 x 8 @ 20 lb

Back Extension

3 x 10

Standing DB Calf Raise

3 x 10 @ 25 lb

Thursday

Upper Body 2

1-mile Run

Incline I-Y-T Raises

3 x 5 @ 5 lb

Band No Money

3 x 10

Incline DB Bench Press

10, 6, 6, 6, 6

Plank

3 x 0:30

DB Bent-Over Row

3 x 10

DB Off-Set Push-Up

3 x 10

DB Bicep Curls

3 x 12

Tricep Rope Pulldowns

3 x 12

Coach

Customer Reviews

Overall Rating

BASE

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