Brinkrs Gang

Brinkrs Fitness

General Fitness, Hockey, Baseball , Functional Training, Multi-sport
Coach
Jake Hanebrink
  • Do EXACTLY what I am doing Brinkrs Gang is where your going to find the person inside that has been trying to come out. Workouts will be uploaded every week and no training session will be the same. You will be challenged both physically and mentally. This is designed to increase speed, power, explosiveness, mobility, and strength. If your an athlete getting ready for your up coming season or the advanced lifter that wants to put in the work this is for you. Training has helped me in more ways than I can think. NOW IT'S MY TURN TO HELP YOU!!! LETS GO!!!!!
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Mobility and Balance
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.
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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.
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One on One connection
- This is exactly what I do daily. You're not alone the going the team and get results. You will have access to me whenever you need it for tips, ideas, and advice.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbell//resistance bands//foam roller//lacrosse ball//landmine
Recommended
a gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-4-11

Prep

A

Brinkrs Gang Warm Up 1.

Go through as fast as possible, get your heart rate up and get a good sweat going. Roll out your feet and any sore muscles you have. 1. Dead Bug 2x8 2 bird dog 2x8 3. cobra 2x6 4. cat cow 2x6 5. 90/90 sit through 2x6 6. scapula retractions 2x5 7. tin soliders 2x10 yds 8. heel walks 2x10 yds 9. stiff ankle walks 2x10 yds

B

Brinkrs DB Bench Press

8, 8, 6, 6

C

brinkrs Alternating db bench

12, 10, 8

D

Brinkrs Landmine Press

12, 10, 8

E1

Brinkrs Tricep Kick Back

12, 12, 8

E2

Brinkrs Med Ball Chest Pass

12, 12, 10

F1

Brinkrs Kneeling DB shoulder Press

3 x 8

F2

Brinkrs DB Lateral Raise

3 x 12

G1

Brinkrs Shoulder Tap

4 x 0:30

G2

Brinkrs Rope Tricep Pushdown

15, 15, 12, 12

Monday
2022-4-12

Prep

A

Brinkrs Gang Warm Up 1.

Go through as fast as possible, get your heart rate up and get a good sweat going. Roll out your feet and any sore muscles you have. 1. Dead Bug 2x8 2 bird dog 2x8 3. cobra 2x6 4. cat cow 2x6 5. 90/90 sit through 2x6 6. scapula retractions 2x5 7. tin soliders 2x10 yds 8. heel walks 2x10 yds 9. stiff ankle walks 2x10 yds

B

Brinkrs Pull-Up

3 x MAX

C

Brinkrs Barbell Row

15, 12, 10, 8

D1

Brinkrs Overhead MB Throw

4 x 6

D2

Brinkrs Close Grip Lat Pull Down

12, 10, 8, 8

E

Brinkrs DB Bicep Curls

4 x 10

F1

Brinkrs DB Farmer's Carry

3 x 20

F2

Brinkrs 1-Arm DB Row

10, 8, 8

G1

brinkrs Band Front Pull

3 x 15

G2

Brinkrs Barbell Bicep Curl

12, 10, 10

H1

Brinkrs Hanging Leg Raise

3 x 12

H2

Brinkrs Russian Twist

3 x 0:30

Tuesday
2022-4-13

Prep

A

Brinkrs Gang Warm Up 1.

Go through as fast as possible, get your heart rate up and get a good sweat going. Roll out your feet and any sore muscles you have. 1. Dead Bug 2x8 2 bird dog 2x8 3. cobra 2x6 4. cat cow 2x6 5. 90/90 sit through 2x6 6. scapula retractions 2x5 7. tin soliders 2x10 yds 8. heel walks 2x10 yds 9. stiff ankle walks 2x10 yds

B

Brinkrs Hex Bar Deadlift

10, 8, 8, 6

C1

Brinkrs landmine rdl

12, 10, 8

C2

Brinkrs squat Jumps

3 x 6

D1

Brinkrs DB Reverse Lunge

3 x 8

D2

Brinkrs Partner Nordic Hamstring Curl

3 x 6

E1

Brinkrs Landmine Lateral Lunge

4 x 6

E2

Brinkrs Split Squat Jump

4 x 4

F

Brinkrs Leg Extension

15, 12, 12, 10

Wednesday
2022-4-14

Prep

A

Brinkrs Gang Warm Up 1.

Go through as fast as possible, get your heart rate up and get a good sweat going. Roll out your feet and any sore muscles you have. 1. Dead Bug 2x8 2 bird dog 2x8 3. cobra 2x6 4. cat cow 2x6 5. 90/90 sit through 2x6 6. scapula retractions 2x5 7. tin soliders 2x10 yds 8. heel walks 2x10 yds 9. stiff ankle walks 2x10 yds

B

Brinkrs incline DB Bench Press

12, 10, 8, 8

C1

Brinkrs single Arm DB Bench

12, 10, 10

C2

Brinkrs DB Overhead Tricep Extension

12, 12, 10

D1

Brinkrs DB Shoulder Press

10, 10, 8

D2

brinkrs single arm landmine press

10, 10, 8

E

Brinkrs Push-Up

3 x 12

F

Brinkrs Tricep Kick Back

12, 10, 10

G1

Brinkrs Side Plank

3 x 0:45

G2

Brinkrs v-ups

3 x 0:30

Thursday
2022-4-15

Prep

A

Brinkrs Gang Warm Up 1.

Go through as fast as possible, get your heart rate up and get a good sweat going. Roll out your feet and any sore muscles you have. 1. Dead Bug 2x8 2 bird dog 2x8 3. cobra 2x6 4. cat cow 2x6 5. 90/90 sit through 2x6 6. scapula retractions 2x5 7. tin soliders 2x10 yds 8. heel walks 2x10 yds 9. stiff ankle walks 2x10 yds

B

Brinkrs Chest-Supported DB Row

12, 12, 10, 10

C

Brinkrs close grip kneeling Lat Pulldown

12, 12, 10, 8

D1

Brinkrs Bird Dog Row

10, 10, 8

D2

Brinkrs DB Bicep Curls

12, 12, 10

E1

Brinkrs Russian Twist

3 x 0:45

E2

Brinkrs 1-Arm DB Row

3 x 8

F1

Brinkrs DB Shrug

12, 12, 8

F2

brinkrs Hammer Curl

15, 15, 12

Friday
2022-4-16

Prep

A

Brinkrs Gang Warm Up 1.

Go through as fast as possible, get your heart rate up and get a good sweat going. Roll out your feet and any sore muscles you have. 1. Dead Bug 2x8 2 bird dog 2x8 3. cobra 2x6 4. cat cow 2x6 5. 90/90 sit through 2x6 6. scapula retractions 2x5 7. tin soliders 2x10 yds 8. heel walks 2x10 yds 9. stiff ankle walks 2x10 yds

B

Brinkrs Elevated DB front squat

12, 12, 8, 8

C1

Brinkrs Single Leg Hip Thrust

12, 12, 8, 8

C2

Brinkrs Single leg glute bridge

4 x 0:30

D1

brinkrs Air Squat

15, 15, 12

D2

Brinkrs DB Reverse Lunge

3 x 12

E

Brinkrs Landmine Lateral Lunge

3 x 8

F1

Brinkrs Plank

4 x 0:45

F2

Brinkrs Leg Extension

20, 15, 15, 12

Saturday
Active Recovery

A

Active Recovery

For Completion

Coach
coach-avatar Jake Hanebrink

- I am a college athlete, and exercise science major at Maryville University. My passion for fitness started when I realized that it is going to make me a better athlete. I wouldn't be where I am now in my career if I didn't start training when I was 15. Now it's my time to help YOU.

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Brinkrs Gang
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Brinkrs Gang
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Brinkrs Gang
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