Bodyweight Brute: Training by Grant Dahlke in TrainHeroic

Aesthetic Athletics

General Fitness, Functional Training
Coach
Grant Dahlke

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

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No Equipment Needed
Sometimes we don't have the drive or courage to go to the gym, but you still want to be able to improve your overall health in the comfort of your own home. These training sessions can be done at home with minimal space and no equipment. So whether you work from home, are quarantined, traveling, or simply can't get to the gym you will have the ability to train right in your living room.
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Strength, Balance, Mobility
This program is designed to keep you strong and mobile. Whether you are trying to keep up with the kids or improve your quality of life this program can help!
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Challenging For Any Level
From beginners to advanced athletes, this program will provide you with a challenge and will continue to provide options to train at the skill level you desire as you improve.
Features
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Programming 4 days per week
Strength, Conditioning, and Mobility training is provided with video demonstrations 4 days per week that can be done at home with no equipment!
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Exercise Video Guidance
All exercises done in this program will have a video demonstration provided to help guide you through the workout.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Furniture Sliders // Chair // Coffee Table // Wall // Minimal Weights
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-1-3

A1

90/90

3 x 10

A2

Hand Release Push Up

3 x 10

B1

Eccentric Push Up

3 x 5

B2

Hammy Slideouts

3 x 5

B3

Primitive Shoulder Taps

3 x 10

C1

Bulgarian Split Squat

3 x 10

C2

Push Backs

3 x 10

C3

Clam Planks

3 x 10

D1

Skater Squat w/ Slider

3 x 10

D2

Toes Only Split Squat Iso

3 x 0:30

D3

Hollow Up

3 x 15

Monday
2022-1-4

A1

90/90

3 x 10

A2

3 Position BW Squat

3 x 6

A3

Groin Rock

3 x 10

B

Bulgarian Split Squat

3 x 0:25

C

Hand Release Push Up

3 x 0:25

D

Lateral Lunge

3 x 0:25

E

Push Backs

3 x 0:25

F

Slider Step Back Lunge

3 x 0:25

Wednesday
12-30-21

A1

Skater Squat w/ Slider

4 x 8

A2

Hollow Up

4 x 8

B1

Elevated Push Up

4 x 8

B2

Primitive Hold w/OH Reach

4 x 10

C1

Bulgarian Split Squat ISO Hold

4 x 0:15

C2

SL Wall Sit

4 x 0:15

Workload Capacity

D

BW Squat x 20 / 18 / 16 / 14 / 12 / 10 / 8 / 6 / 4 / 2 Push Up x 10 / 9 / 8 / 7 / 6 / 5 / 4 / 3 / 2 / 1 Primitive Hold x :20 I want 6-8 minutes of continuous work. Work at a reasonable pace, but don't go too hard and too fast. Just keep consistently moving at whatever pace you can maintain. Remember that the push ups could be scaled by adding some elevation like we did with the elevated push ups earlier in the session.

Thursday
2022-01-07

A1

Bird Dogs

3 x 10

A2

Dead Bugs

3 x 10

B1

Slider Step Back Lunge

3 x 10

B2

Single Leg BW RDL

3 x 10

B3

Midline Walkouts

3 x 5

C1

Single Leg Glute Bridge

3 x 10

C2

Primitive Walk Ups

3 x 5

D1

Push Backs

3 x 10

D2

Push Up w/Lateral Reach

3 x 5

D3

Slider Tucks

3 x 10

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Bodyweight Brute
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Bodyweight Brute
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Bodyweight Brute
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