Bulletproof Beauties

Bryce Fisk

Coach

Bryce Fisk

I was an athlete all my life. Growing up, I played baseball and hockey up through high school. After high school, I continued playing hockey in juniors and at college. Besides the rink, the gym became a place that was all too familiar to me. It was a place that I could use to better myself to enhance my performance on the ice.

When I got done playing my focus shifted from being a better hockey player to be being a better human. I wanted to focus on moving well and feeling good but I didn't want to forget what it was like to be an athlete. I still wanted to be able to do athletic things and continue to develop skills to better myself. The last thing I wanted was to become an "Average Joe" (Although, Dodgeball is an unreal movie).

Whether its a beer league skate, Spikeball on the beach with the boys, sprintng after my dog, or whatever life throws at me I want to be ready for it. As a result, this program was built as my way of still being an "athlete" without being an athlete.

Much like in sport where each practice had a specific goal for the day, each day of this program will also have a specific goal that we will look to achieve. While strength, power, and hypertrophy will be at the forefront of the program we will make sure to keep ourselves functional and mobile by incorporating mobility training throughout the week as well as challenging ourselves with new movement patterns so that we can continue to develop ourselves into the best version that we can be!

As for the name, if you're not familiar with hockey lingo, a beauty is a universal term for someone or something that is good. When I first made this program I sent it out to a bunch of my old college friends who were hockey teammates of mine. They asked me if this would get them stronger and I told them, "Even better, it'll make you bulletproof beauty". And that's how we got the name! I hope you enjoy the program beauty!

$30 / mo

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My Day to Day Training

I want my body to be prepared for anything that is thrown at it. That means not only do I need to be strong, but I need to move well too. So that means getting out of the box and moving!

Bulletproof Yourself

While there is no true way to prevent injury (much like a bulletproof vest can only stop so many bullets), we can mitigate them. We do that by moving well and moving often! We will explore lots of different movements on our lifting days. We'll have mobility days as well to give our joints a tune-up so we can keep doing what we love!

Confidence in the Gym

Sometimes it's tough to know what to do in the gym. Even when you do, you might not know if you're even doing it right. You won't have that problem here. Each day has a theme/goal we're trying to accomplish. You'll have access to videos with detailed explanations and ques to help you perform each exercise with proper form to give yourself the confidence to push yourself in the gym!

Features

Access to your coaches

Reach out to me anytime! I'm here to help!

Programming 5 days per week

3 workouts per week that are challenging for any lifter of any level or background paired with mobility sessions on recovery days.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

Delivered through TrainHeroic

Equipment

Required

Dumbbells/Kettlebells // Bench/Boxes // Bands & TRX Bands // Barbells & Plates // Rack/Pull Up Bar

Recommended

Landmine Attachments

Sample Week

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

Sunday

MAX STRENGTH DAY

Prep

WARM UP 1

MOBILITY: x1 Sidelying Hip CARs x3e 90/90 Switches to Hip Drive x6e Kickstand Adductor Rockbacks x8e Quadruped Scap CARs x8e Swimmers x6 Banded T-Spine Row x8e DYNAMIC: x2 Lunge to Knee Drive x10yds D/B Diagonal Somersaults x10yds SL Pogos x10yds D/B Lateral SL Pogo Hops x10yds D/B WARM UP SPRINTS: 50% D, 75% B, 100% D

SPRINTS

Half Kneel Forward Start 15 yds x3e

BF Split Squat

3 x 6

Single Leg Broad Jump

3 x 3

Birddog Row

3 x 8

Kickstand RDL

3 x 10

Alternating Straddle Humanity Press

3 x 10

Bench Oblique

3 x 10

Slider Lateral Lunges

3 x 8

Single Leg Hamstring Plank

3 x 30

Bridge Double DB Pullover

3 x 12

Lovecchio Curls

3 x 12

Recovery Breathing

1 x 5:00

Monday

MOBILITY DAY

Prep

CARs Routine

Neck x5e Shoulders x3e Scaps x5e T-Spine x3e Toe Lifts x10e Hips x3e Knee x3e Ankle x5e Spinal Segmentations x2e

Upper Body Mobility Circuit 1

Swimmers x8 Scap Lift Off to Press x10 SA Scapular CAR 8e T-Spine Press x8e Complete for 2-3 Rounds

Tuesday

DYNAMIC DAY

Prep

WARM UP 1

MOBILITY: x1 Sidelying Hip CARs x3e 90/90 Switches to Hip Drive x6e Kickstand Adductor Rockbacks x8e Quadruped Scap CARs x8e Swimmers x6 Banded T-Spine Row x8e DYNAMIC: x2 Push Up Pops x6 Lunge to Knee Drive x10yds D/B Diagonal Somersaults x10yds A Skips x10yds D/B High Pogos x10 WARM UP SPRINTS: 50% D, 75% B, 100% D

SPRINTS

Backwards Facing Sprints 15yds x3e

DB Clean to Step

3 x 4

Standing DB Lift

3 x 8

BF Trap Bar Deadlifts

3 x 4

Oscillatory Reverse Lunges

3 x 5

BF Power Step Up

3 x 3

Single Arm DB Bench

3 x 4

Landmine Punch

3 x 5

MB Punch

3 x 4

Neutral Grip Pull Up

3 x 8

Front/Zercher Skater Squat

3 x 7

Decline Reverse Crunch

3 x 15

Wednesday

MOBILITY DAY

Prep

CARs Routine

Neck x5e Shoulders x3e Scaps x5e T-Spine x3e Toe Lifts x10e Hips x3e Knee x3e Ankle x5e Spinal Segmentations x2e

HIP MOBILITY CIRCUIT 1

Pigeon Hinges x8e Heel Clicks x8e 90/90 Hip IR Lift Offs x8e Quadruped Hip Extension x10e (Hold for 3s at the top. 10s on the last rep) Complete for 2-3 rounds

Thursday

Stupid Huge Day

Prep

WARM UP 1

MOBILITY: x1 Sidelying Hip CARs x3e 90/90 Switches to Hip Drive x6e Kickstand Adductor Rockbacks x8e Quadruped Scap CARs x8e Swimmers x6 Banded T-Spine Row x8e DYNAMIC: x2 Lunge to Knee Drive x10yds D/B Diagonal Somersaults x10yds Skater Bounds xD/B WARM UP SPRINTS: 50% D, 75% B, 100% D

Speed/Agility

SPRINTS

Ball Toss Sprints: x6. Take a ball and toss it out in front of you. Sprint after it and grab it in as few bounces as possible! Pick different distances/angles to challenge yourself!

BF 1 1/4 Front Squat

8 x 5

Barbell Bench

4, 6, 8, 10

DB Reverse Flys

3 x 12

BF Walking Lunges

3 x 10

Split Jump

3 x 10

Rainbows

3 x 10