Corax Strength and Performance: Training by Jacob Lembke, NSCA CSCS, SSPC in TrainHeroic

Corax Strength and Performance

Corax Strength and Performance

Coach
Jacob Lembke, NSCA CSCS, SSPC

Welcome 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 whether or not you can make it in to see us.

If you are interested in training on your own and only need a plan and some guidance to get you there or if you think a hybrid approach of training on your own and training in person with us is for you, this is the where we can make it happen. With personalized workouts and coaching right to your device it has never been easier to chase your dreams.

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.

Features
feature-icon
Programming 7 days per week
Daily strength and performance training custom developed just for you.
feature-icon
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
Nothing
Recommended
Whatever You Have Access To
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Coach Lembke: 2020-06-01

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

Monday
Coach Lembke: 2020-06-02

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

Wednesday
Coach Lembke: 2020-06-04

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

Thursday
Coach Lembke: 2020-6-5

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

closer-image-1
closer-image-2
We Build Exceptional Athletes

Join us to conquer your goal.

Start My 7-Day Free Trial
closer-image-3
FAQs
Who is this for?
Everyone. We custom develop a program just for you so everyone can have exactly what they need.
Do I need fancy equipment?
No. We work with you to develop a plan based on the equipment you have access to, from body weight and some space and beyond.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Corax Strength and Performance
screenshot1
Corax Strength and Performance
screenshot2
Corax Strength and Performance
screenshot3
Corax Strength and Performance