Garage GymRats
Staunch Training Systems
Weightlifting, Functional TrainingThis team is for those individuals looking to build strength through functional and traditional strength training methods. This programming is specifically designed for the "at-home" or "home gym" individuals.
Weekly updated programming will be available, along with instructions specific to each exercise programmed. Garage GymRats is was programmed for those individuals that do not like the big box gyms that are crowded. Generally, the workouts programmed each day are around 45-55 minutes in length.
We want to build strong individuals in this world, and this program does just that!
We look forward to building a stronger and healthier you!
A1
SWB SL Glute Bridge
1 x 10
A2
Side Lying CARS
1 x 8
A3
Banded March
1 x 1:00
A4
WORLD'S GREATEST STRETCH
1 x 1:00
A5
Cuban Press (incline)
1 x 10
B1
Death March
2 x 40
B2
SL Balance + OH Raise
2 x 12
B3
High Box Step Up
2 x 8
B4
SA KB Marches
2 x 30
C
RFE Barbell Split Squat
8, 6, 4
D1
Barbell Front Squat
10, 8, 6
D2
DB Box Step Down
3 x 8
E
KB Goblet 4-Way Lunge
3 x 5
F
Hip Thrust (from floor)
10, 8, 6
G
DB/KB SL RDL (contralateral)
3 x 6
H1
Hanging Knee Raise
3 x 12
H2
SWB Roll Out
3 x 15
H3
Off Bench Oblique Hold
3 x 0:25
A1
KB Windmill
1 x 10
A2
1/2 Kneel PVC T-Spine ROT
1 x 10
A3
SB Deadbugs
1 x 40
A4
Bird Dog
1 x 10
A5
Band Pull-Apart
1 x 10
B1
Wall Walk
2 x 5
B2
DBL DB OH Split Squat
2 x 20
B3
Glute Bridge with Heel Walkout
2 x 40
B4
Bulldog Shoulder Tap
2 x 20
C
Single Arm Landmine Press
10, 8, 6
D1
Floor Press
10, 8, 6
D2
Rack Band Push Up
3 x 6
E1
DB Arnold Press
10, 8, 6
E2
Seated DB Lateral Raise
10, 8, 6
Conditioning
F
MB Conditioning Circuit
MB Conditioning Circuit 2 Rounds w/ 60 sec rest between rounds 10 MB Chest Press 10 each MB Side Press 10 each MB Rugby Toss 10 MB Granny Toss 10 MB Slam
A1
Shin Box Rotation
1 x 20
A2
1/2 Kneel 2-Way Lunge
1 x 10
A3
BB Flagpole Hip Mobility
1 x 10
A4
SL Skater Squat + ISO
1 x 6
A5
Couch Stretch (Hip Flexors)
1 x 1:00
A6
MB Banded March
1 x 40
B1
Bulgarian Split Squat Speed Touch
2 x 10
B2
BB Squat Jump (Cluster)
2 x 6
B3
KB RDL + Row
2 x 6
C
Glute Bridge (barbell)
10, 8, 6
D
Barbell RDL (glute bias)
10, 8, 6
E1
Bulgarian Split Squat
10, 8, 6
E2
RFESS Jump
3 x 10
F
Nordic Ham Curl
3 x 8
G
RFESS (Quad Bias)
2 x MAX
A1
KB Windmill
1 x 10
A2
Bulldog Shoulder Tap
1 x 20
A3
External ROT Front Press (band)
@ 30
A4
Chaos Push-Up
1 x 6
A5
Banded Lat Distraction
1 x 1:00
B
Hang Power Clean (High)
5 x 2 @ 55 %
C
The Hang Clean
4 x 3 @ 80 %
D1
DB Bench Press
10, 8, 6
D2
DB Row (chest supported)
10, 8, 6
E1
Single Arm Bicep Curl (MAX Reps)
3 x MAX
E2
Dumbbell Tricep Extension (incline)
3 x MAX
F1
Chin-Up
3 x 6
F2
Incline DB Curl
3 x 8
F3
JM DB Press
3 x 8
CoachK
Nick began training athletes after finishing his career playing professional hockey in 2012 he has trained athletes from youth level to the NHL. His passion lies with developing athletes and seeing them succeed every day not only in training, but all aspects of life. Nick approaches his training the same way he does with every day life; with accountability and action.
If you struggle making your own program for at home workouts, then you need to be a part of this team. We have weekly programming outlined specifically for the individuals working out at home. This program is designed to create a stronger you!
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Jill H.
Mother of 2 / CrossFit
Verified Athlete""I did not think I would ever be in love with strength training as much as I am today without the guidance of CoachK. Even with all the strength training I still give myself time to get out and run.""
Katie F.
Every day lifter
Verified Athlete""CoachK has help me tremendously with programming and getting stronger on a daily basis. I have seen so much growth in my training year after year.""
When you join a team you’re getting more than programming, you’re joining an online community.
Garage GymRats
Garage GymRats
Garage GymRats
