Fit 2 Serve

Fit 2 Serve

Tactical / Military, Strength & Conditioning
Coach
Jason Vieira, CSCS

Stronger, Faster, Leaner...

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Move better, feel better, look better.
A properly designed program provides the right combination of mobility, stability, and movement. Whether you are an elite level athlete or weekend warrior understanding this balance will unlock new levels of performance.
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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
Barbell, Dumbbells, Kettlebells, Medicine Balls, TRX.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Full Body 1 (goblet)

A

Wall T-Spine to Overhead

1 x 8

B

Worlds greatest stretch

3 x 8

C1

Rotational Lunge (Dynamic Warm Up)

1 x 20

C2

Side Shuffle (Dynamic Warm Up)

1 x 40

C3

Skip (Dynamic Warm Up)

3 x 40

C4

Side Throw

3 x 10

C5

OH MB Throw

3 x 6

D1

Gob Squat

4 x 10

D2

Pull-Up

4 x MAX

D3

Landmine Press (1/2 Kneeling)

4 x 8

E1

Rev Lunge

3 x 8

E2

Sprinter Sit Up

3 x 8

E3

Bear Crawl Tap

3 x 10

F1

Battle Rope

4 x 30

F2

Farmer Carry

4 x 60

Monday
2022-4-19

A1

Airdyne

5 x 0:45

A2

KB Suitcase Carry

5 x 45

A3

Plank

5 x 0:45

A4

Battle Rope

5 x 45

A5

Side Plank

5 x 0:30

Tuesday
2022-4-20

A

Hip 90/90 kick to elbow

1 x 8

B

Spiderman

1 x 8

C

Toe Touch Squat

1 x 8

D

Breakdancer T-Spine

1 x 8

E

Glute March

1 x 8

F1

KB Swing

3 x 8

F2

MB Slam

3 x 5

G1

KB DL

4 x 8

G2

Floor Press (DB)

4 x 10

G3

Sprinter Sit Up

4 x 8

H1

Sled Drag.

4 x 40

H2

Body Saw (valslide)

4 x 8

H3

Low Row (TRX)

4 x 15

Thursday
2022-4-22

A

Shin box Rotation

1 x 8

B

Adductor to T-Spine

1 x 8

C

Spiderman

1 x 8

D1

SL KB Pass

2 x 10

D2

Band pull apart

2 x 20

E1

Plyo Step Up

E2

Plyo Push Up

F1

RFESLS

4 x 8

F2

Incline DB Press

4 x 10

F3

Bent DB Row

4 x 10

F4

Pallof Press

4 x 8

G1

Sled March

3 x 40

G2

Farmer Carry

3 x 60

Coach
coach-avatar Jason Vieira, CSCS

Jason Vieira is a Strength and Conditioning Specialist with 20 years of experience working with elite athletes, law enforcement, first responders, and military personnel, to increase productivity and job readiness.

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Fit 2 Serve
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Fit 2 Serve
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Fit 2 Serve
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