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Fortify

JEM Sports, LLC by Matt Friend

Functional Fitness, General Fitness
Coach
Matt Friend

This program is for individuals who want to begin the long journey of fortifying their body by adding lean muscle, increasing strength, and becoming the healthiest version of themselves. Build your body into a fortress to endure the challenges of life by becoming strong and mobile!

Expected Workout Time: 45 to 70 minutes

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Feel Better!
A combination of multi-joint exercises with mobility sessions will have your body feeling better than ever. Every 4 weeks the program will have a new goal and style of workouts to keep things fresh and to challenge you both mentally and physically!
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Train for Longevity
Coach Matt strategically plans each 4-week program and session to maximize your health and help you face the challenges everyday life throws at you. The scientific methods used in each program are proven to enhance your mobility, energy levels, and self-confidence.
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Strength and Mobility
Focusing on long-term strength and mobility are key to living a long, active lifestyle. The road to a healthy lifestyle is a journey, and Coach Matt is here to help along the way!
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 5 days per week
5 days of strength, conditioning, and mobility training that’s accessible and challenging for individuals 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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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
Dumbbells // Barbells // Rack
Recommended
Resistance Bands // Med Balls // Cable Machines
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

A

Goblet Squat

4 x 5

B

Chin-Up

4 x 5

C

Barbell Hip Thrust

4 x 5

D

Incline DB Bench Press

4 x 5

E1

DB Lunges

3 x 6

E2

Cable Rotations

3 x 8

F1

DB Bicep Curls

12, 10, 8

F2

DB Farmer's Walk

3 x 30

Tuesday
Week 1 Day 2

A1

90/90 Lean and Rotate

3 x 5

A2

90/90 Hip Lifts

3 x 5

A3

90/90 Rotations

3 x 5

A4

90/90 Bridges

3 x 5

B1

WORLD'S GREATEST STRETCH

3 x 5

B2

Side Lying Open Book

3 x 5

B3

High Plank to Pigeon Stretch

3 x 5

C

Incline Walk on Treadmill

1 x 30:00

Wednesday
Week 1 Day 3

A

DB Bench Press

5 x 3

B

Dumbbell RDL

5 x 3

C

1-Arm DB Row

5 x 3

D

Hands-free front squat

5 x 3

E1

DB Step Up

3 x 6

E2

Full Kneel Chop

3 x 6

F1

DB Overhead Carry

3 x 20

F2

Skull Crushers

3 x 15

Thursday
Week 1 Day 4

A1

Deep Squat Rocks

3 x 5

A2

Hamstring to Hip Flexor Rock

3 x 5

A3

Adductor Rock

3 x 5

B1

Cat Camel

3 x 5

B2

Frog Stretch to Bridge

3 x 5

B3

High Plank and Reach

3 x 5

B4

Fire Hydrant

3 x 10

C

Incline Walk on Treadmill

1 x 30:00

Friday
Week 1 Day 5

A

DB Split Squat

8 x 3

B

Overhead Press

8 x 3

C1

KB swings

3 x 8

C2

1-Arm KB Front Rack Carry

3 x 20

D1

Step Back Lunge

3 x 6

D2

Anti-Rotation Press

3 x 8

E1

DB Lateral Raise

3 x 10

E2

DB Front Raise

3 x 10

E3

Rear Delt Flyes

3 x 10

Coach
coach-avatar Matt Friend

High level Sport Performance Coach with almost a decade of collegiate and Division 1 sport performance experience.

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Fortify
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