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BUILT DIFFERENT

Coach Justine Rea

Strength & Conditioning

Coach

Justine Rea

I designed BUILT DIFFERENT for past and present athletes who are wanting to build strength, move better, last longer, and perform when it matters.

Every phase is designed to increase force production, speed, work capacity, and resilience so you can train hard, recover well, and compete at a high level in sports or in everyday life. You will be doing movements that involve absolute strength, sprinting, jumping, rotating, and mobility.

This structured program fuels your engine, so you aren’t gassing out or breaking down when things get tough.

$50 / mo

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Improve Strength

Strength is what’s going to help you withstand outside forces that are being placed upon you. Keeping you healthy and pain free. Through structured progressive overload, we will mitigate plateaus, so we can make gains consistently!

Enhanced Speed/Power

It doesn’t matter what age or stage you are in. Improving or maintaining speed and coordination is vital in preventing injury, and also keeping you one step ahead of your opponents. Plus it’s fun!

Improved Movement Efficiency

Mobility warm ups are added to workouts to ensure readiness and movement flow. Each exercise has step by step video ‘How-tos’ to ensure proper form, as well as opportunity to send check in videos for critiques on movements, ensuring better performance!

Features

Access to your coaches

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

Programming 5 days per week

2 lower body days, including jumping. 2 upper body days. 1 sprint day.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

A coach who will provide the feedback you need to grow.

Committed Teammates

Access to a community chat to ask any questions, post any PRs, and celebrate wins!

Delivered through TrainHeroic

App access that allows you to track your weight and reps!

Equipment

Required

Barbells // Dumbbells // Cable Machines // Plyo Boxes // Bands // Treadmill/Turf/Running Track

Recommended

Medicine Balls

Sample Week

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

Sunday

Lower Body - Dynamic Effort Day

Plyo Warm Up Series

1 x 10

Trap Bar Deadlift

5 x 5 @ 60, 65, 70, 70, 70 %

Drop Jump

4 x 2

Dumbbell Reverse Lunge

3 x 6

Broad Jump - Continuous

3 x 3

Plank

3 x 0:30

Single Leg Leg Extensions

3 x 12

Deceleration Banded Lateral Hop

3 x 5

Monday

Upper Body- Dynamic Effort Day

T-Spine Breathing Drill

1 x 5

Y-raise - wall constraint

1 x 8

Lat Stretch

1 x 0:20

Banded Overhead Press

1 x 15

Banded Pulldowns

1 x 15

Push Up to Down Dog

2 x 5

Overhead Med Ball Rotational Slams

2 x 3

Monday

Upper Body- Dynamic Effort Day

Dumbbell Push Press

3 x 8

Chin up/Pull up ISO hold

3 x 0:30

Single Arm Dumbbell Bench Press

3 x 8

Med ball chest slam (ground)

3 x 10

V-grip Seated Row

3 x 10

Cable Hammer Curl

3 x 12

DB Lateral Raise

3 x 8

Tuesday

Sprint Day

Sprint Prep Series

1 x 20

Max Velocity Sprints

4 x 40

Wednesday

Upper Body- Strength/Hypertrophy Focus

T-Spine Breathing Drill

1 x 5

Plank to Down Dog

1 x 8

Banded Pull Aparts

1 x 15

Banded Overhead Press

1 x 15

Push-Up Variation (Incline, regular, weighted)

2 x 5

Med Ball Chest Press

2 x 5

Wednesday

Upper Body- Strength/Hypertrophy Focus

Bench Press

5 x 5 @ 60, 65, 70, 70, 70 %

Cable Facepull

3 x 12

DB Neutral Grip Incline Bench Press

3 x 8

Chest Supported Row

3 x 8

Seated Lat Pulldown

3 x 8

cable pallof rotations

3 x 12

Single Arm Overhead Tricep Extension

3 x 12

Thursday

Lower Body - Strength/Jumps

Shin Box w/ Reach

1 x 5

Couch Stretch (Hip Flexors)

1 x 0:30

Calf Stretch

1 x 0:30

Banded Clam Shell

1 x 10

Spanish Squat w/ TKE

1 x 10

Single Leg Wall Sit

2 x 0:30

Dumbbell Counter Movement Jumps

2 x 5

Thursday

Lower Body- Strength/Hypertrophy Focused Day

Barbell Zercher Squat

4 x 6

Seated Box Jump

3 x 2

Barbell Hip Thrust

3 x 10

Heel Elevated Split Squat

8, 6, 6

Hurdle Jumps

3 x 2

Seated Hamstring Curl

3 x 8

Slider Lateral Squat

3 x 8

Calf Raise Machine

3 x 10

Coach

More from Coach Justine Rea

Justine Rea

Justine is a strength coach who works with teams of athletes and general population clients, looking to gain strength and speed. With years of experience and building trust and relationships with her athletes, she wants to bring her training to more individuals looking for real results.

Start your athletic journey now!

Click below to get started

Start My 7-Day Free Trial

FAQs

When should I start?

We start a new training cycle every 8-12 weeks. You can jump in at anytime, but just know you may be in the middle of a training block, but then you will be on board for the new one to begin!

Do I need access to a gym?

Yes you will need access to equipment like barbells, dumbbells, cables, boxes, etc.

What do I need in order to do the sprints?

It would be ideal to have a turf or track with room to sprint, but I know not all gyms have that so you can use a treadmill. If your gym has a manual treadmill (the curved looking ones) that would be better than a regular treadmill, but use a regular treadmill as your last resort.

How do I access the training?

You’ll create an account when signing up and the program will be delivered via the TrainHeroic app.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

BUILT DIFFERENT