Bodyweight Brute: Training by Grant Dahlke in TrainHeroic

Aesthetic Athletics

General Fitness, Functional Training

Coach

Grant Dahlke

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

$30 / mo

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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.

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!

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

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!

Exercise Video Guidance

All exercises done in this program will have a video demonstration provided to help guide you through the workout.

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

Sample Week

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

Sunday

2022-1-3

90/90

3 x 10

Hand Release Push Up

3 x 10

Eccentric Push Up

3 x 5

Hammy Slideouts

3 x 5

Primitive Shoulder Taps

3 x 10

Bulgarian Split Squat

3 x 10

Push Backs

3 x 10

Clam Planks

3 x 10

Skater Squat w/ Slider

3 x 10

Toes Only Split Squat Iso

3 x 0:30

Hollow Up

3 x 15

Monday

2022-1-4

90/90

3 x 10

3 Position BW Squat

3 x 6

Groin Rock

3 x 10

Bulgarian Split Squat

3 x 0:25

Hand Release Push Up

3 x 0:25

Lateral Lunge

3 x 0:25

Push Backs

3 x 0:25

Slider Step Back Lunge

3 x 0:25

Wednesday

12-30-21

Skater Squat w/ Slider

4 x 8

Hollow Up

4 x 8

Elevated Push Up

4 x 8

Primitive Hold w/OH Reach

4 x 10

Bulgarian Split Squat ISO Hold

4 x 0:15

SL Wall Sit

4 x 0:15

Workload Capacity

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

Bird Dogs

3 x 10

Dead Bugs

3 x 10

Slider Step Back Lunge

3 x 10

Single Leg BW RDL

3 x 10

Midline Walkouts

3 x 5