Hart's Functional Fitness: Training by Mike Hart in TrainHeroic

True Speed Performance

Strength & Conditioning, Functional Training

Coach

Mike Hart

This program runs 5 days per week and is built around longevity and a functional training approach that will provide you with the strength and energy to live your absolute best life. Each workout will run 30 to 45 minutes and include the following: warm-up, mobility, functional training workout, and core session. To assist with the training, each exercise will have a video attached to it and coaching/questions will be available through the TrainHeroic App. The best part of this program is that it will revolve around a team. Not only will there be support from coaches but from individuals with similar goals as you.

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

$25 / mo

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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

Detailed, expert instruction

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

Delivered through TrainHeroic

Equipment

Recommended

Dumbbells and/or kettlebells // medball // box or bench // + bands *we will program barbell and pull-up bar movements but can be modified if you do not have these items available

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2023-4-3

Dynamic warm-up

1 x 10

Shoulder flexion against wall

2 x 8

Bretzel

2 x 0:20

S2S

2 x 5

Foam Roll Series

1 x 10

Glute Activation #1

2 x 10

DB Front Squats

3 x 8

Db Floor Press

3 x 8

DB Pullover

3 x 8

Circuit

Workout 15 min AMRAP 3-6-9-12… Yoga push-ups Alternating goblet side squats Single arm bent over rows (ES =1) Weighted hip thrusts (0:2:0)(:02 hold at extension each rep) Straight leg raises over KB/DB (ES =1)

Circuit

Core/Finisher 3 rounds (:30 work/:15 rest) Banded bicep curls Hollow body hold Banded tricep oh extensions Plank (add weight if you’d like)

Monday

2023-4-4

Inchworm

2 x 5

Side Lying Windmill

2 x 5

Triangles

2 x 3

Foam Roll Series

1 x 10

Dynamic warm-up

1 x 10

Glute Activation #1

2 x 10

Circuit

8 min AMRAP (static holds) :20 suitcase hold/carry ES :20 push-up hold @90 degrees :20 single leg hip thrust hold ES *if you have no space to walk then maintain a hold standing in place

Circuit

Workout 8 rounds 2 power cleans 4 box jumps 6 toes to bar/KTEs *modifications -power cleans - x4 for DBs or KBs -box jumps - x4 ES goblet step-ups -TTB/KTE - x12 v-ups

Circuit

Core/Finisher 9 min EMOTM 1. Alternating shoulder taps x20 (0:2:0)(:02 hold at shoulder each rep) 2. Copenhagen side plank x:15 ES 3. Banded deadbugs x10 ES

Tuesday

2023-4-5

Yoga Push-Ups

2 x 8

Couch Stretch (Hip Flexors)

2 x 0:20

90/90 Hip Flows

2 x 5

Foam Roll Series

1 x 10

Dynamic warm-up

1 x 10

Glute Activation #1

2 x 10

Single Arm Front Rack Squat

3 x 8

Half-Kneeling DB Shoulder Press

3 x 8

Single Leg Hip Thrust w/KB

3 x 8

3 Point DB Single Arm Row

3 x 8

Circuit

Workout 20-16-12-8-4 Goblet reverse lunges SA STO Alternating single leg RDLs Pullovers in glute bridge Plank pull throughs *partition 2000m row/ski/bike/run into workout anyway

Circuit

Core/Finisher 5x2 min step-ups *1 min rest between rounds *find step height that puts hip and knee at or near 90 degrees

Wednesday

2023-4-6

Pigeon Stretch

2 x 0:20

Adductor Rock Backs

2 x 3

Foam Roll Series

1 x 10

Dynamic warm-up

1 x 10

T's, Y's, L's, W's

2 x 5

Glute Activation #1

2 x 10

Circuit

8 min AMRAP (static holds) :20 waiters hold/carry ES :20 pull-up/row hold :20 RFE squat hold ES

Circuit

Workout 5-4-3-2-1 deadlifts 10-8-6-4-2 burpees over bar 15-12-9-6-3 rows (your choice: dbs/band/inverted/etc) 20-16-12-8-4 Russian twists ES *30 jump rope/line jumps at end of each round Modification -deadlifts: complete 10 rdls w/dbs or KBs each round

Circuit

Core/Finisher 8 min AMRAP 15 body saws (use slide pads) 15 hamstring curls (use slide pads) 15 hollow rocks

Thursday

2023-4-7

S2S

2 x 5

Dynamic warm-up

1 x 10

Foam Roll Series

1 x 10

Bretzel

2 x 0:20

Shoulder flexion against wall

2 x 8

Glute Activation #1

2 x 10

DB RDL

3 x 8

DB Z-Press

3 x 8

Db Bent Over Row

3 x 8

Circuit

Workout Teams of 2 (60-40-20) Individual (30-20-10) Kb swings Offset push-ups SA split squats Banded rows Single arm snatches Weighted straight leg raises

Circuit

Core/Finisher 3 rounds 20 band pull aparts 15 banded tricep push downs 10 alt db bicep curls ES 1:00 flutter kicks

Coach

More from True Speed Performance

Mike Hart

Head Strength and Conditioning Coach at Franklin Community High School and Co-Owner of Brainstorm Performance

FAQs

What equipment is needed to complete the workouts?

The workouts will be done with bodyweight, DBs/KBs, box/step, bands, and occasionally a barbell and cardio equipment (bike, ski erg, rower, etc). We can assist in making substitutions at any time is there is an issue with equipment availability.

What does the daily program look like?

Each day will consist of a warm-up, mobility, and 2-3 workouts. The overall time of the 2-3 workouts will be approximately 30-45 minutes. There will be instructions and videos provided

Who is this program designed for?

The Elevate + Excel program is made for every level of fitness. Those that are more advanced will be able to challenge themselves to a high level and beginners can modify to match their current fitness level. Again, we will assist with any modifications.

How many days will I be able to see at a time?

Programming will be provided a week at a time and sent out on Sundays.

How will the programming be distributed?

We use an App called TrainHeroic that provides the programming, videos, and workout notes. Also, you can message your coaches at any time through the App as well.

When will I be billed and can I cancel at any time?

Billing will take place on the 15th of every month and you can cancel at any time during your membership. Please make sure to cancel before the 15th to ensure your membership is not billed for the next month.

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Hart's Functional Fitness