Corax - Custom Programming
Corax Strength and Performance
Custom Programming, Strength & ConditioningWelcome to Corax Strength and Performance on the TrainHeroic Platform.
Much like our in house training we can help you here with a plan developed specifically for your needs. This way we can work together to develop a plan that does exactly what you need it to do..
If you are interested in training on your own and need a plan and some guidance to get you there but you are tired of the one size fits all approach this is the where we can make it happen. With personalized workouts and coaching right to your device it has never been easier to get what you want.
If you have any questions or concerns please feel free to reach out to us at #615-651-1408 or by email at CoraxMurfreesboro@gmail.com.
Prep
A
Warm Up A
Body Weight Squat x8 Body Weight Lateral Lunge x 6ea Body Weight SL RDL x8ea Goblet Squat x 6 @ #20 SL RDL x6ea @ #10
B
Deadlift
2 x 5 @ 95, 135 lb
C1
Deadlift
4 x 5 @ 205 lb
C2
Glute Bridge
3 x 10
C3
Rest
3 x 2:00
D1
Goblet Squat
5 x 10 @ 50 lb
D2
SB Hammy Curl
5 x 10
D3
Rest
5 x 2:00
E
Hollow Hold
4 x 20
Warm Up B
A
Body Weight Squat x8 Push Up x 8 Close Grip Push Up x5 Wide Grip Push Up x5 TRX or Cable Row x8
B
Bench Press
2 x 5 @ 45 lb
C1
Bench Press
4 x 5 @ 85 lb
C2
Pull-Up
3 x MAX
C3
Rest
3 x 2:00
D1
Shoulder Press
5 x 10 @ 45 lb
D2
Band Face Pull
3 x 10
D3
Rest
4 x 2:00
E
Suitcase Carry
3 x 15 @ 40 lb
Prep
A
Warm Up A
Body Weight Squat x8 Body Weight Lateral Lunge x 6ea Body Weight SL RDL x8ea Goblet Squat x 6 @ #20 SL RDL x4ea @ #10
B
Back Squat
2 x 5 @ 45, 95 lb
C1
Back Squat
4 x 5 @ 165 lb
C2
Glute Bridge
3 x 10
C3
Rest
3 x 2:00
D1
Single Leg RDL
5 x 10 @ 35 lb
D2
SB Hammy Curl
3 x 10
D3
Rest
3 x 2:00
E
Dead Bug
3 x 15
Warm Up B
A
Body Weight Squat x8 Push Up x 8 Close Grip Push Up x5 Wide Grip Push Up x5 TRX or Cable Row x8
B
Shoulder Press
2 x 5 @ 35 lb
C1
Shoulder Press
4 x 5 @ 65 lb
C2
Pull-Up
3 x MAX
C3
Rest
3 x 2:00
D1
DB Bench Press
5 x 10 @ 30 lb
D2
Seated Row
5 x 10 @ 85 lb
D3
Rest
3 x 2:00
E
Assault Bike
1 x 10:00
When you join a team you’re getting more than programming, you’re joining an online community.
Corax - Custom Programming
Corax - Custom Programming
Corax - Custom Programming
