Bulletproof Beauties: Training by Bryce Fisk in TrainHeroic

Bryce Fisk

Coach

Bryce Fisk

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

$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 you have to get out of the box and move!

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 focus on range of motion on our lifting days but we'll explore other ranges of motions on our mobility days and give our joints so tune ups so we can keep doing what we love!

Features

Access to your coaches

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

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

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