Fit 2 Serve

Fit 2 Serve

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

Stronger, Faster, Leaner...

$20 / mo
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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
2022-11-28

A

TRX Pec Stretch

1 x 1:00

B

TRX Lat Stretch

1 x 1:00

C

T-Spine (side lying)

1 x 5

D

Adductor Rock

1 x 5

E1

Rope Face Pull

3 x 20

E2

DB Lateral Raise

3 x 20

E3

SL Glute Bridge

3 x 15

E4

Cable Pull Through

3 x 15

F1

Trap Bar DL

4 x 6

F2

Bow and Arrow DB Bench

4 x 8

F3

Chest-Supported DB Row

3 x 15

F4

Rear Delt Flyes on Incline

3 x 15

G1

KB Swing

3 x 20

G2

Push-Up

3 x 20

G3

V-Ups

3 x 20

H

Constant Tension DB Bicep Curls

2 x 12

Monday
2022-11-29

A

Quad Stretch

1 x 1:00

B

Bench Pigeon

1 x 1:00

C

Bench Lat Stretch

1 x 8

D1

Bear Crawl Tap

2 x 10

D2

Dynamic Side plank

2 x 10

D3

Banded Abduction (Bridge)

2 x 15

E1

Back Squat

4 x 8

E2

Floor Press (DB)

4 x 8

F1

DB Lateral Raise

2 x 20

F2

DB 1/2 kneeling press

2 x 10

F3

Band Pull-Apart

2 x 20

G1

Sled Sprints

5 x 40

G2

MB Slam

5 x 8

Tuesday
2022-11-30

A

Assault Bike

10 x 0:30 @ 0:30

B

Rowing

10 x 0:30 @ 0:30

C

Run

1 x 2

Wednesday
trap 2

A

Wall T-Spine to Overhead

1 x 8

B

Scap Slide

1 x 12

C

Rotational Lunge (Dynamic Warm Up)

1 x 8

D

Worlds greatest stretch

1 x 5

E1

Side Shuffle (Dynamic Warm Up)

2 x 20

E2

Crossover (dynamic warm up)

2 x 20

E3

Skip (Dynamic Warm Up)

2 x 20

E4

Broad Jump.

2 x 20

F1

Trap Bar DL

4 x 6

F2

Incline DB Press

4 x 8

F3

Ab Wheel

4 x 6

G1

Skater Squat

3 x 5

G2

Low Row (TRX)

3 x 12

G3

TRX Knee Tuck

3 x 8

H

Battle Rope

5 x 0:30 @ 0:30

Thursday
kb ladder

A

Bench Pigeon

1 x 1:00

B

Quad Stretch

1 x 1:00

C

Bench T-Spine Ext

1 x 10

D

Toe Touch Squat (heel elevated)

1 x 10

E1

SL KB Pass

2 x 8

E2

KB Waiter's Walk

2 x 20

F1

KB Goblet Squat.

4 x 8

F2

KB Swing

4 x 10

F3

Box Jump.

4 x 5

G1

Arnold Press

3 x 10

G2

DB Lateral Raise

3 x 10

G3

DB Skull Crusher

3 x 15

G4

Farmers Carry.

3 x 45

H1

V-Ups

3 x 15

H2

Ab Wheel

3 x 10

Coach
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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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