Team DECRĒ
Vincent Hall, DECRE
Welcome to Team DECRĒ. Here at DECRĒ, we build programs based on our mission to create sustainable and accessible results by incorporating strength training, muscle building, and endurance – the qualities needed to accomplish your everyday tasks.
We're driven by the idea of enduring the process and committing to strength to reach goals. Let's work together - decide to take back control of your fitness, set the tone each day for training, and move into strength to a new you.
Developed by Vincent Hall, owner of DECRĒ, with over 10+ years of experience in functional training, this program will be the roadmap to navigating the gym with a plan to eliminate guesswork, enabling you with confidence during your session. Our goal is to support your progression so that every time you complete a workout, you’re one step closer to accomplishing your goals.
Warm-Up Upper
A
Upper: Warm-Up Pec roll out: 2 min ea side Scorpion W/ Reach: 10x (5 ea side) Down Dog To Cobra: 10x Slow Shoulder taps : 10 ea T-Rotation: 10x (5 ea side) Prone I-Y-T-W Pause for 2 sec at the top (10 ea)
B
DB Bench Press.
10, 10, MAX
C
CABLE CHEST FLY
4 x 15
D
Push-Up
2 x MAX
E
DB curls
3 x 12
Warm-Up Lower 1
A
Warm-up: Quad Roll: 1min Ham Roll: 1min MB Slam: 10x MB Rotational slam: 10x (5ea) repeat 2x Pigeon stretch: 30 sec ea leg Abductor rocks: 30 sec ea Greatest stretch: 30 sec ea side Air squats: 10x Body weight rev lunge: 10 ea leg repeat 2x
B
Bulgarian Split Squat
3 x 12
C
Heels elevated Goblet squat
3 x 15
D1
Machine Calf Raise
3 x 20
D2
DB RDL
3 x 8
Circuit
A
Cardio: 30 min Treadmill Walk Zone 2: HR 135 - 145 Speed: 2.5-2.7 mph Incline: 10-12%
B
Band Stretching
1 x 7:00
Warm-Up Lower 2
A
Warm-up: KB Swing: 10x KB Cossack: 10x (5ea) repeat 2x Pigeon stretch: 30 sec ea leg Abductor rocks: 30 sec ea Greatest stretch: 30 sec ea side Lat band side to side step: 1 min Body weight rev lunge: 10 ea leg repeat 2 x
B
CHEST SUPPORTED I-Y-T-W
3 x 6
C
Trap Bar Deadlift
4 x 6
D
Single Leg RDL
3 x 12
E
T-Bar Row
2 x 15
Vincent Hall
Vincent Hall is a retired D1 athlete with a degree in Health Education from the University of Houston. For 10+ years, Vincent has utilized his motivation, passion, and drive to coach a diverse range of clients and athletes.
Let us take out the guess work in the gym & work together to reach your goals.
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Eva
Can't wait to see more gains long term!
Verified Athlete"Prior to Vincent's workout program, I would go into the gym and wouldn't really push myself. Since using the app, I now have direction and a pre-set routine that hits certain areas every time I workout. Overall, I have been super pleased and can't wait to see more gains long term!"
Ashely
Vince has given me clear goals!
Verified Athlete"Before doing Vince's program, I was hit and miss on targeting areas of my body that were deficit. Vince has given me clear cut goals that are flexible and effective!"
When you join a team you’re getting more than programming, you’re joining an online community.
Team DECRĒ
Team DECRĒ
Team DECRĒ
