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Iron Legion Strength Co.

Coach
Meg Seehagen

This program is built with the outdoors in mind. As a continuation from our 6 week program, you will progress in your squats and deadlifts. We will build in various accessory exercises week to week, to help get you stronger in daily living and support all your favorite outdoor hobbies.

Features
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Programming 3 days per week
Daily strength, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Equipment
Required
Barbell//Plates//Dumbbells//Cable Stack OR Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Squat

Circuit

A

Warm up routines will include mobility and prep work: There are videos to reference if you need cues to perform For the next 4 weeks we will focus on 4 mobility drills that are the same each day, and a rotating 5th, that will prep you for your main lift. 1-2 sets: Cat/Cow x 5 rotations 1/2 Kneeling Archer x 5/side Worlds Greatest x 3-5/side (modify by putting your hands on an elevated surface) Gorilla Stretch x 3-5 Air Squats x 8 reps

B

Back Squat

6 x 5

C1

Incline DB Bench Press

3 x 8

C2

DB Romanian Deadlift

3 x 8

D1

Cable Face Pull

2 x 8

D2

Side Plank

2 x 0:20

Tuesday
Deadlift

Circuit

A

Warm up routines will include mobility and prep work: There are videos to reference if you need cues to perform For the next 4 weeks we will focus on 4 mobility drills that are the same each day, and a rotating 5th, that will prep you for your main lift. 1-2 sets: Cat/Cow x 5 rotations 1/2 Kneeling Archer x 5/side Worlds Greatest x 3-5/side (modify by putting your hands on an elevated surface) Gorilla Stretch x 3-5 Bridges x 12 reps

B

Deadlift

6 x 5

C1

Lat Pulldown

3 x 8

C2

Reverse Lunges

3 x 5

D1

1/2 Kneeling KB Chop

2 x 8

D2

DB Overhead Tricep Extension

2 x 8

Thursday
FullBody Accessory Work

Circuit

A

Warm up routines will include mobility and prep work: There are videos to reference if you need cues to perform For the next 4 weeks we will focus on 4 mobility drills that are the same each day, and a rotating 5th, that will prep you for your main lift. 1-2 sets: Cat/Cow x 5 rotations 1/2 Kneeling Archer x 5/side Worlds Greatest x 3-5/side (modify by putting your hands on an elevated surface) Gorilla Stretch x 3-5 Pull Aparts x 12 reps

B1

DB Bench Press

4 x 8

B2

Bent Over DB Row

3 x 8

C

Goblet Squat

3 x 8

D1

Step-Ups

2 x 8

D2

DB Lateral Raise

2 x 8

Coach
coach-avatar Meg Seehagen

Coach Meg has 7+ years of experience coaching general population clients, sports specific clients, pre & postnatal clients, and women and men of all ages. Personally, she pursues road races, skis in the winter, and lifts weights for general health and strength

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