Beach Ready: Training by Ryan Horton in TrainHeroic

Horton Barbell

General Fitness

Coach

Ryan Horton

Features
4 sessions per week
Must use App app to view and log training
Team Training

$15 / mo

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Variety

Never get bored. Each day of the week has a different emphasis and new exercises are introduced each week so you never get bored doing the same thing day after day.

Balanced Training

What makes this program special is the balanced mix of strength and cardio... all packaged into an hour, 4 days per week. To look great at the beach, you need to lose body fat AND build some muscle. Beach Ready is specifically designed to do exactly that.

Expert Coaching

Not only do you get the benefit of Coach Horton's over 20 years of experience writing strength programs, you get direct access to have any of your questions answered. Not sure how to do something or need a modification? Expert coaching is a direct message away.

Features

Access to your coaches

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

Programming 4 days per week

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

Exercise Video Guidance

Instructional videos to guide your training and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

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

Monday

Week 1 Day 1

Prep

Beach Warm-up 1

Soft Tissue Work - Foam Roller Calves 15 - 20 seconds Hamstrings 15 - 20 seconds Quad 15 - 20 seconds IT Band 15 - 20 seconds Groin 15 - 20 seconds Warm-up (3 Rounds) Jumping Jacks x 10 Bodyweight Squat x 10 Bodyweight Good Morning x 10 Reverse Lunge and Reach x 5e Pushups x 10 Straight Leg Situps x 10

Band Pull-Apart

2 x 12

Scap Push-Up

2 x 12

DB Bench Press

4 x 8

1-Arm DB Row

4 x 10

DB Shoulder Press

3 x 10

Pull-Up

3 x 8

KB swings

3 x 15

Rowing

3 x 250

Tuesday

Week 1 Day 2

Prep

Beach Warm-up 2

Soft Tissue Work - Foam Roller Calves 15 - 20 seconds Hamstrings 15 - 20 seconds Quad 15 - 20 seconds IT Band 15 - 20 seconds Groin 15 - 20 seconds Warm-up (2 Rounds) Supine Straight Leg High Kick x 5e Iron Cross x 5e Scorpion x 5e Groiner x 5e Catcher's Squat + Groin Stretch x 5e Reach Thru + Rotate x 5e

Glute Bridge

2 x 12

Bodyweight Squat w/ Band

2 x 12

Back Squat

4 x 8

RDL

4 x 8

Bulgarian Split Squat

3 x 10

Box Jump

3 x 12

DB Farmer's Walk

3 x 20

Burpee

3 x 12

Thursday

Week 1 Day 4

Prep

Beach Warm-up 3

Soft Tissue Work - Foam Roller Calves 15 - 20 seconds Hamstrings 15 - 20 seconds Quad 15 - 20 seconds IT Band 15 - 20 seconds Groin 15 - 20 seconds Warm-up (3 Rounds) Jump Rope 30 seconds Bodyweight SL RDL x 10e Curtsy Lunge x 10e Push-ups x 10 Straight Leg Situps x 10

Overhead Squat w/ PVC

2 x 8

Dead Bug

2 x 12

DB Thruster

3 x 10

Straight Leg Sit Ups

3 x 15

Deadlift

4 x 8

Pull-Up

4 x 8

Battle Rope Alternating Waves

3 x 30

20 Yard Sprint

1 x 10

Friday

Week 1 Day 5

Prep

Beach Warm-up 4

Soft Tissue Work - Foam Roller Calves 15 - 20 seconds Hamstrings 15 - 20 seconds Quad 15 - 20 seconds IT Band 15 - 20 seconds Groin 15 - 20 seconds Warm-up Inchworms (in place) x 5 Groiner + T Spine Rotation x 5e Arm Circles x 10 forward/backward Scap Push-ups x 10 Seated Twist x 15e Glute Bridge x 10

Shoulder Taps

2 x 10

Lateral Lunge

2 x 6

KB swings

4 x 15

DB Lunges

4 x 10

Plank

3 x 0:45

Russian Twist

3 x 10