Foundational Strength: Training by Corey Southers in TrainHeroic

Rehabilitation Redefined

Coach
Corey Southers

Sign up today for your one week free trial!

This program is a very good entry point if you are just starting out, if you have been out of weightlifting or resistance training for a while and need to ease back in, or if your time and equipment is a bit more limited.

Each week, you will tackle all of the pertinent movement patterns that you need to be strengthening to feel strong with every day, real-life activities.

Videos for proper performance of activities are included for every movement, and you can pull those up in your mobile app.

I want you to take away the notion that you can do whatever you need to do in your every day life as you're working through this program, without feeling hesitant about certain movements or activities.

Sign up today for your one week free trial!

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Equipment
Recommended
Dumbbells or kettlebellsSmall box or stepSome free weights
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-10-4

General Warm Up

A

3 rounds through 20 jumping jacks 20 foot bear crawl 20 mountain climbers 10 walking lunges (no weight)

B1

Barbell Hip Thrust.

4 x 8

B2

Double DB hip thrust

4 x 8

C

Elevated Lateral Lunge

4 x 6

D

Turkish Sit Up.

4 x 5

E

Oblique Side Plank

4 x 0:30

Tuesday
2021-10-6

General Warm Up

A

3 times through 5 hand walkout push up 3 each side prone shoulder CARs 20' crab walk

B

Single Arm DB Row

4 x 10

C

Bodyweight Front Foot Elevated Reverse Lunge

4 x 6

D

Split Stance Paloff Iso Hold

4 x 0:30

E

Farmer's Carry.

4 x 150

Thursday
2021-10-8

General Warm Up

A

3 times through 10 air squat 10 banded good morning 10 quadruped thoracic rotation (5 each side)

B

Front Rack Tall Kneel to Stand

4 x 8

C1

Landmine Half-Kneeling Overhead Press

4 x 6

C2

Half-Kneeling KB Overhead Press.

4 x 6

D

Tall Kneeling Halo.

4 x 0:30

E

Bear Crawl Pull Through.

4 x 30

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Foundational Strength
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Foundational Strength
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Foundational Strength
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Foundational Strength