Functional Training: Training by Christopher Iglesias in TrainHeroic

Dynamic Exercise Training

Functional Training
Coach
Christopher Iglesias

Functional training series, created for individuals who want to get into shape and build strength along with a healthy lifestyle. 

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Equipment
Recommended
You will need a pair of dumbbells 5-40lbsexercise bands Light-heavy
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
6 week program

A1

Inchworm

3 x 10

A2

Shoulder Taps

3 x 10

A3

Push-Up

3 x 10

B1

Air Squat

3 x 12

B2

DB Lunges

3 x 12 @ 10 lb

B3

Glute Bridge

3 x 12

C1

Dead Bug

3 x 0:30

C2

Plank

3 x 0:30

C3

Toe touches

3 x 0:30

Monday
Week 1 Day 2

A

Flexibility/Mobility Routine

B1

Fire Hydrant

3 x 5

B2

Foam Roll

1 x 5:00

B3

Static Stretch

1 x 5:00

C1

Prone Y's, T's

2 x 20

C2

Side Plank with Banded Clamshell (Dynamic)

2 x 20

C3

Shoulder extension, external rotation

2 x 20

Tuesday
2021-10-28

A1

Air Squat

10, 10, 20

A2

DB Push Press

3 x 12 @ 15 lb

B1

Push-Up

3 x MAX

B2

DB Bicep Curls

3 x 15 @ 15 lb

C1

Half-Kneeling DB Shoulder Press

3 x 15 @ 15 lb

C2

DB Snatch

3 x 8 @ 20 lb

D1

DB Deadlift

3 x 10 @ 20 lb

D2

Tuck Jump

3 x 0:30

E1

Leg Extension

3 x MAX @ 40 lb

E2

Lying Leg Curl

3 x MAX @ 40 lb

Thursday
2021-10-27

A

Heroic Warm-up

2 x 12

B1

DB Bicep Curls

3 x 15 @ 12 lb

B2

DB Tricep Extension

3 x 15 @ 12 lb

B3

Push-Up

3 x 10

C1

DB Front Raise

3 x 12 @ 10 lb

C2

Incline DB Bench Press

3 x 12 @ 12 lb

C3

Chest press with band

3 x MAX

D1

DB Overhead Tricep Extension

3 x 15 @ 15 lb

D2

Side Lying Tricep Pushup

3 x MAX

E1

Dead Bug

3 x 0:30

E2

Plank to Push-Up

3 x 0:30

E3

Lying Leg Raise On Bench

3 x 0:30

Friday
Week 1 Day 2

A

Flexibility/Mobility Routine

B1

Fire Hydrant

3 x 5

B2

Foam Roll

1 x 5:00

B3

Static Stretch

1 x 5:00

C1

Prone Y's, T's

2 x 20

C2

Side Plank with Banded Clamshell (Dynamic)

2 x 20

C3

Shoulder extension, external rotation

2 x 20

Saturday
2021-10-29

A1

Plank

3 x 0:30

A2

Side Plank On Hand

3 x 0:30

B1

DB Farmer's Walk

3 x 10

B2

Wall Sit

3 x 0:30 @ 1 lb

Coach
coach-avatar Christopher Iglesias

Dynamic Exercise Training (DET) by Christopher Iglesias. I am looking to improve peoples lives for the better physically and mentally. My main focus is YOU!

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Functional Training
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Functional Training
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Functional Training
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Functional Training