Brinkrs Fitness

General Fitness
Coach
Jake Hanebrink

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

benefit-image-0
Train Smarter
You're mobility and balance will be tested more than you think. Each day you will be doing off balance movements that are more specific to sport. Unilateral movements are game like, you are not always having your center of gravity under you.
benefit-image-1
Form and Strength
You will be getting your form back. I have provided videos under each exercise showing you exactly what to do. Your strength will be tested, but not to the point of over reaching. You will find yourself getting better stability and stronger without realizing.
benefit-image-2
One on One
You will have the ability to reach out and ask questions when ever you want. I am here for YOU.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Mental Exercises
Structured mental training exercises to cultivate your inner strength
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Girls Upper Body day 1

Prep

A

Brinkrs Girl Warm Up

Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Heel Walks 2x10 Yds 8. Stiff Ankle Walk 2x10 yds

B

Brinkrs DB Bench Press

3 x 15

C

Brinkrs Rope Tricep Pushdown

3 x 10

D

Brinkrs DB Shoulder Press

3 x 12

E

Brinkrs Barbell Row

3 x 10

F

Brinkrs DB Bicep Curls

3 x 12

G

Brinkrs close grip kneeling Lat Pulldown

3 x 10

H

Brinkrs DB Overhead Tricep Extension

3 x 8

I1

Brinkrs v-ups

3 x 12

I2

Brinkrs Side Plank

3 x 0:30

I3

Brinkrs Russian Twist

3 x 0:45

Monday
Week 1 Day 2

Prep

A

Brinkrs Girl Warm Up

Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Heel Walks 2x10 Yds 8. Stiff Ankle Walk 2x10 yds

B1

Brinkrs Split Squat Jump

4 x 8

B2

Brinkrs Bulgarian Split Squat

12, 12, 10

C1

Brinkrs KB swings

3 x 10

C2

Brinkrs squat Jumps

3 x 12

D1

Brinkrs Single Leg Hip Thrust

4 x 10

D2

Brinkrs Leg Extension

4 x 12

E1

Brinkrs Plank

3 x 0:45

E2

Brinkrs v-ups

3 x 0:20

Tuesday
Active Recovery

A

Active Recovery

For Completion

Wednesday
Week 1 Day 4

Prep

A

Brinkrs Girl Warm Up

Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Heel Walks 2x10 Yds 8. Stiff Ankle Walk 2x10 yds

B

Brinkrs KB swings

4 x 15

C1

Brinkrs Isometric Lunge Hold

3 x 0:30

C2

Brinkrs Landmine Lateral Lunge

3 x 12

D1

Brinkrs squat Jumps

3 x 12

D2

Brinkrs Elevated DB front squat

3 x 8

E1

Brinkrs Box Jump from bench

3 x 8

E2

Brinkrs landmine rdl

12, 10, 10

F1

Brinkrs Hanging Leg Raise

3 x 15

F2

Brinkrs Russian Twist

3 x 0:30

Thursday
Week 1 Day 5

Prep

A

Brinkrs Girl Warm Up

Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Heel Walks 2x10 Yds 8. Stiff Ankle Walk 2x10 yds

B1

Brinkrs incline DB Bench Press

3 x 12

B2

Brinkrs Shoulder Tap

3 x 0:30

C

Brinkrs Tricep Kick Back

3 x 10

D

Brinkrs close grip kneeling Lat Pulldown

12, 10, 8

E

Brinkrs Push-Up

3 x MAX

F1

Brinkrs DB Bicep Curls

3 x 10

F2

Brinkrs DB Lateral Raise

3 x 12

G

Brinkrs Russian Twist

2 x 0:30

Friday
Active Recovery

Prep

A

Brinkrs Girl Warm Up

Go through this as fast as possible, get your heart rate up and get in a good sweat. Roll out your feet and any sore muscles you have. 1.Cat Cow 2x6 2. Bird Dog 2x8 each leg 3. Cobra 2x6 4. scapula retraction 2x6 5. Pigeon Stretch 2x20 sec 6. 90/90 sit 2x6 each leg 7. Heel Walks 2x10 Yds 8. Stiff Ankle Walk 2x10 yds

B

Brinkrs stairs

1 x 30:00

C

Brinkrs DB Reverse Lunge

3 x 8

D1

Brinkrs Hex Bar Deadlift

3 x 10

D2

brinkrs wall sit

3 x 0:45

E1

Brinkrs squat Jumps

3 x 8

E2

Brinkrs Leg Extension

3 x 12

F1

Brinkrs Side Plank

3 x 0:30

F2

Brinkrs v-ups

3 x 15

F3

brinkrs Mountain Climbers

3 x 0:30

Saturday
2022-5-8
Join Your Virtual Gym

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

Fit girl summer
screenshot1
Fit girl summer
screenshot2
Fit girl summer
screenshot3