Everyday Performance

Body By Binetti

General Fitness, Strength & Conditioning, Custom Programming
Coach
Molly Binetti

A program made for you by someone just like you who understands the obstacles in sticking to a workout plan. A program that fits into your schedule and takes the guesswork out of going to the gym. A program that is no-nonsense and provides real results.

Six day training program broken into 3 total body lifting sessions and 3 conditioning sessions delivered right to your phone every week. Programming is provided by a National Championship caliber coach with over a decade of experience training elite collegiate and professional athletes.

This program is aimed at enhancing overall quality of life while improving all areas of mobility, strength, cardiovascular fitness and performance to tackle what life throws at you.

$40 / mo
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Receive Expert Coaching
Coach Molly has over a decade of experience coaching, transforming bodies, and improving performance in elite collegiate and professional athletes. You will have direct access to ask questions and receive feedback, as well as someone to walk alongside you in your fitness journey.
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Be Part of the Team
There is no greater feeling than being part of something bigger than yourself. You will have a community of people just like you to support you in your journey so you never feel like you're alone.
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A Program That Gets You
Life is busy. Sometimes you don't feel like it. Sometimes it doesn't feel like there's enough hours in the day. Every workout is designed to be as efficient as possible and easily accessible on your phone. No nonsense. No fluff. Just real simple training proven to produce real results to reach your goals.
Features
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Programming 6 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
A coach 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. Coach Molly and your team will push you harder, know you better, and keep you going through the year.
Equipment
Required
CONVENTIONAL GYM REQUIRED
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Total Body Strength Day 1

A1

Shinbox With Bridge

1 x 8

A2

Down Dog to Groiner

1 x 8

A3

Sidelying T-Spine Rotation

1 x 6

A4

Crawl

1 x 10

B1

Overhand Grip Lat Pulldown

15, 12, 10

B2

Z-Press

15, 12, 10

B3

DB SL RDL

3 x 6

C1

1-DB RFE Split Squat

3 x 6

C2

Leg Curl

3 x 6

C3

Ab Rollout

3 x 8

D1

Suitcase Carry

3 x 20

D2

DB Seated Calf Raise

3 x 20

D3

SL Glute Bridge w/ Hold

3 x 10

Sunday
Total Body Strength Day 1

A1

Shinbox With Bridge

1 x 8

A2

Down Dog to Groiner

1 x 8

A3

Sidelying T-Spine Rotation

1 x 6

A4

Crawl

1 x 10

B1

Overhand Grip Lat Pulldown

15, 12, 10

B2

Z-Press

15, 12, 10

B3

DB SL RDL

3 x 6

C1

1-DB RFE Split Squat

3 x 6

C2

Leg Curl

3 x 6

C3

Ab Rollout

3 x 8

D1

Suitcase Carry

3 x 20

D2

DB Seated Calf Raise

3 x 20

D3

SL Glute Bridge w/ Hold

3 x 10

Monday
Mobility/Extensive Tempos

A1

Adductor Rock n Reach

1 x 10

A2

Birddog

1 x 10

A3

Glute Bridge March

1 x 10

A4

Straight Leg Kick

1 x 10

B

Extensive Tempos

3 x 4:00 @ 1:00

Monday
Mobility/Extensive Tempos

A1

Adductor Rock n Reach

1 x 10

A2

Birddog

1 x 10

A3

Glute Bridge March

1 x 10

A4

Straight Leg Kick

1 x 10

B

Extensive Tempos

3 x 4:00 @ 1:00

Tuesday
Total Body Training Day 3

A1

Blackburns

1 x 20

A2

Hip Rock Combo

1 x 10

A3

SL RDL with Rotation

1 x 6

A4

RDL to Squat

1 x 10

B1

BB RDL

3 x 10

B2

DB Bench Press

15, 12, 10

B3

Cable Row

15, 12, 10

C1

DB Reverse Lunge

3 x 8

C2

DB 1/2 Kneeling 1-Arm Overhead Press

3 x 10

C3

Cable Facepull

3 x 20

D1

Hollow Body Hold

3 x 15

D2

EZ Bar Curl

3 x 15

D3

EZ Bar Skull Crusher

3 x 15

Tuesday
Total Body Training Day 3

A1

Blackburns

1 x 20

A2

Hip Rock Combo

1 x 10

A3

SL RDL with Rotation

1 x 6

A4

RDL to Squat

1 x 10

B1

BB RDL

3 x 10

B2

DB Bench Press

15, 12, 10

B3

Cable Row

15, 12, 10

C1

DB Reverse Lunge

3 x 8

C2

DB 1/2 Kneeling 1-Arm Overhead Press

3 x 10

C3

Cable Facepull

3 x 20

D1

Hollow Body Hold

3 x 15

D2

EZ Bar Curl

3 x 15

D3

EZ Bar Skull Crusher

3 x 15

Wednesday
Cardiac Output

A1

Hip Rocks

1 x 20

A2

Sidelying Windmill

1 x 6

A3

Glute Bridge

1 x 20

A4

Plank

1 x 30

Circuit

B

5 ROUNDS :30 work/:30 rest 1:00 rest between rounds Pick 5 exercises from the list below: Sled Push Backward Sled Drag 10yd Continuous Shuffle Pogos/Jump Rope MB Slam MB Rotational Slam 10yd Continuous Run 10yd Continuous Skip Fwd/Bkwd Crawl MB Throw

Wednesday
Cardiac Output

A1

Hip Rocks

1 x 20

A2

Sidelying Windmill

1 x 6

A3

Glute Bridge

1 x 20

A4

Plank

1 x 30

Circuit

B

5 ROUNDS :30 work/:30 rest 1:00 rest between rounds Pick 5 exercises from the list below: Sled Push Backward Sled Drag 10yd Continuous Shuffle Pogos/Jump Rope MB Slam MB Rotational Slam 10yd Continuous Run 10yd Continuous Skip Fwd/Bkwd Crawl MB Throw

Thursday
Total Body Training day 5

A1

Seated Hip 90/90

1 x 10

A2

Seated Hip Flexor Hold

1 x 20

A3

Bear Position Hip Extension Hold

1 x 20

A4

Baby Squat

1 x 10

B1

Back Squat

3 x 10

B2

DB Chest Supported Row

3 x 10

B3

DB 1-Arm Incline Press

15, 12, 10

C1

DB Cyclist Squat

3 x 15

C2

KB Swing

3 x 20

C3

DB Lateral Walk

3 x 10

D1

Plank

3 x 30

D2

Cable Anti-Rotation Press

3 x 6

D3

Reverse Crunch

3 x 8

Thursday
Total Body Training day 5

A1

Seated Hip 90/90

1 x 10

A2

Seated Hip Flexor Hold

1 x 20

A3

Bear Position Hip Extension Hold

1 x 20

A4

Baby Squat

1 x 10

B1

Back Squat

3 x 10

B2

DB Chest Supported Row

3 x 10

B3

DB 1-Arm Incline Press

15, 12, 10

C1

DB Cyclist Squat

3 x 15

C2

KB Swing

3 x 20

C3

DB Lateral Walk

3 x 10

D1

Plank

3 x 30

D2

Cable Anti-Rotation Press

3 x 6

D3

Reverse Crunch

3 x 8

Friday
Zone 2

A

Zone 2 Steady State

1 x 25:00

Friday
Zone 2

A

Zone 2 Steady State

1 x 25:00

Coach
More from Body By Binetti
coach-avatar Molly Binetti

Molly Binetti is the Director of Women's Basketball Performance at the University of South Carolina, the 2017 and 2022 NCAA National Champions. While at USC, Molly has helped develop 8 WNBA draft picks, including the #1 pick in the 2023 WNBA Draft. Molly has also coached at the University of Louisville and Purdue University working with a diverse range of 11 sports.

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