Fit Like Fitch

knownwell, Inc.

General Fitness

Coach

Nicole Cotnoir

Here at knownwell, we believe in the importance of whole person wellness – which includes movement! We’ve teamed up with The Training Lab to bring you an online, weight-inclusive workout program. The program will consist of 3 intermediate level workouts each week. The workouts are based off of Dr. Fitch's workouts with her trainer, Nicole! We have designed this program so that it can be done at home with minimal equipment. If you do not have access to the recommended equipment, you will still be able to do the program as long as you have access to the required equipment. We have modifications and alternative exercises built into the program but can always work with you through the community chat to help modify as you need.

$40 / 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 7 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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Dumbbells // Mini Band // Light Pull-up Band

Recommended

Trap Bar // Kettlebells // Cable Machines // Barbell // Squat Rack // Bench

Sample Week

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

Sunday

Cycle 1 Day 1 Week 1

Prep

Standard Warm-up

Alternating Knee Hug Into Chest 1 x 10 Alternating Figure 4 stretch 1 x 10 Alternating Quad Stretch 1 x 10 Alternating Hamstring Stretch 1 x 10 T-Spine Rotation 1 x 10 90/90 Hip Switch 1 x 10

Trap Bar Deadlift

3 x 10

Dumbbell Bench Press

3 x 12

Deadbug-Weighted

3 x 20

Split Squat (Bodyweight or Weighted)

3 x 10

Single Arm Dumbbell Row (Knee and Hand Supported on Bench)

3 x 12

Standing Cable Pallof Press

3 x 10

Glute Bridge

3 x 20

Wall Sit

3 x 0:30

Circuit

Alternative exercise demo videos

Tuesday

Cycle 1 Day 2 Week 1

Conditioning

Standard Warm-up

Alternating Knee Hug Into Chest 1 x 10 Alternating Figure 4 stretch 1 x 10 Alternating Quad Stretch 1 x 10 Alternating Hamstring Stretch 1 x 10 T-Spine Rotation 1 x 10 90/90 Hip Switch 1 x 10

Front Squat

3 x 12

TRX Row

3 x 15

Plank Shoulder Taps

3 x 20

Single Leg RDL

3 x 10

Push-Ups

3 x 10

Suitcase March

3 x 30

Dumbbell Bicep Curl (Supinated Grip)

3 x 12

Cable Straight Bar Tricep Pushdown

3 x 15

Lateral Raises

3 x 12

Circuit

Alternative exercise demo videos

Thursday

Cycle 1 Day 3 Week 1

Conditioning

Standard Warm-up

Alternating Knee Hug Into Chest 1 x 10 Alternating Figure 4 stretch 1 x 10 Alternating Quad Stretch 1 x 10 Alternating Hamstring Stretch 1 x 10 T-Spine Rotation 1 x 10 90/90 Hip Switch 1 x 10

Barbell Hip Thrust

3 x 15

Seated Dumbbell Overhead Press

3 x 12

Lateral Lunge

3 x 10

Underhand Lat Pulldown

3 x 12

Skater Squat

3 x 10

Clamshell Bridge

3 x 10