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DB3 Free Trial

DB3 Fitness Systems

Coach
Chris Reed

Try before you buy! The DB3 Free trial is a 6 week program designed as a functional fitness routine to attack mobility, stability, and compound movements. It features 3 days of training, 2 mobility/stability days and cardio. It is a great way to trial DB3 Training before committing to a more individualized program.

Try out 1 week free and if you if you want to extend, buy the "yearly" package to have access to the 6 weeks for a year. This program will not change from its current state. If you are interested in programs that change month over month, head to www.db3fitness.com and check out our 1 on 1 coaching or continuous plans.

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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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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Fitness Center
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1 - DB3 Free Trial - FB 

Prep

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B1

1/2 Kneeling Band Palloff Press

2 x 8

B2

1/2 Kneeling Cable Rotations - Low to High

2 x 8

B3

Single Arm DB Farmer Marching

2 x 20

C

Single Leg KB Front Rack Russian Step Up

8, 8, 5

D

Single Arm Incline DB Bench Press

10, 8, 6

E

Cable Pull Through

3 x 12

F

Split Stance Single Arm Low Cable Rotational Row

3 x 10

G

Assault Bike - 30/30

6 x 30

Monday
Optional Cardio/Mobility - Beginner 1

Prep

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B

Your Choice - Cardio

1 x 20:00

C1

Feet Up Wall Sit

2 x 1:00

C2

Side Lying T-Spine Rotation - Across Chest

2 x 8

C3

Childs Pose

2 x 1:00

C4

1/2 Kneeling Hip Flexor Stretch

2 x 0:30

C5

Loose Hip Wipers

2 x 10

C6

Standing Calf Stretch

2 x 1:00

Tuesday
DB3 Free Trial - Push Hinge

Prep

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B1

Side Bridge + Rear Raise

2 x 8

B2

Quadruped DB Pull Through

2 x 8

B3

1/2 Kneeling SA DB OH Press

2 x 6

C1

Barbell Hip Thrust

3 x 12

C2

ALT Anchor DB Bench Press

10, 8, 6

D1

SL Landmine RDL

3 x 8

D2

Split Stance SA Landmine Press

3 x 6

E

Rower

8 x 100

Wednesday
Rest and Recovery Block

A

Rest and Recovery

Thursday
DB3 Free Trial - Pull Squat

Prep

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B1

Crawling Box

2 x 1

B2

1/2 Kneeling Open KB Goblet Lift

2 x 6

B3

Tall Kneeling Kettlebell Circles

2 x 10

C1

Single Leg DB Reverse Lunge

10, 8, 6

C2

SA DB Bench 3 Point Row

10, 8, 6

D1

KB Lateral Lunge to Clean

3 x 6

D2

Straight Arm Cable Pull Down

3 x 12

E1

Med Ball Slam

3 x 5

E2

Standing Med Ball Chest Pass

3 x 5

E3

Half-Kneeling Med Ball Chop

3 x 5

Friday
Optional Cardio/Mobility - Beginner 3B

Prep

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B

Your Choice - Cardio

6 x 3:00

C1

Quadruped Thoracic Rotation - Band Assisted

2 x 8

C2

1/2 Kneeling TFL + QL Stretch

2 x 30

C3

90 90 Hip Transfers

2 x 10

C4

Tall Kneeling Thoracic Rotation + Side Bend

2 x 10

C5

Toe Touch - Toes Down

2 x 8

Saturday
DB3 Free Trial - LISS Cardio

Prep

A

Warm-up 1

WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.

B

Your Choice - Cardio

1 x 30:00

Coach
coach-avatar Chris Reed

Chris has over 10 years experience in the Functional Fitness and Athletic Training world. He combines rehab and training methodology to keep you safe and feeling good while developing your body for your next challenge.

FAQs
Why do I have to put my credit card information in?
This is done on the front end in case you want to continue with the trial program after the free trial week. It makes it so you can seamlessly continue. You will not be charged until AFTER the 7 day trial. If you choose not continue, simply cancel before the 7 days are up.
How long do I have to access the program after my free week?
You will have access to the program for an entire year if you purchase the yearly rate. Be advised that this program will not feature any new programming. It will be the same program week over week.
What do I do if I like the training and want to train longer?
If you love it (I think you will), and you want to train with us, you can cancel after 1 week and start training on one of our more tailored plans found at www.db3fitness.com OR you can pay for this program in whole and roll that into a new program at DB3 once this is complete.
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DB3 Free Trial
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DB3 Free Trial
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DB3 Free Trial
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