GBRS Performance Program: Training by Vernon Griffith II in TrainHeroic

GBRS Performance Program

Mission: Explore

Tactical, Tactical / Military, Strength & Conditioning, Mobility
Coaches
Vernon Griffith II, DJ Shipley and Cole Fackler

Five day a week training program delivered weekly developed from experience training military special operators for functional strength, health, wellness and performance!

Program will focus on improving mobility to enhance quality of life while improving strength, endurance and overall health.

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Receive Expert Coaching
Learn while improving your health and performance from coaches with over 50 combine years of Professional Education and Tier 1 Special Operations experience.
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Be a part of the Tribe
Being a part of the team, you will never feel like you are on the journey alone. Join our community for exclusive insight into health and wellness while having access to our expert coaches.
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Take the Guesswork out of Training
Each workout is programmed and automatically stored for you to keep track of your progress. All you have to do is login and hit the ground running! All exercises have explanations and videos so that you always know proper technique, preventing you from further hurting yourself.
Features
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Programming 5 days per week
Daily workouts designed to increase strength and mobility while improving overall performance.
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Exercise Video Guidance
Instructional videos for all movements with coaching cues and demonstrations.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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A Supportive Tribe
A supportive community that will keep you pushing to unlock your best on the message board.
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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
Barbell and Plates, Dumbbells, Kettlebells, Bands, Medicine Ball
Recommended
Weightlifting Rack, Trap Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday

A1

Glute Mobilization

1 x 6

A2

Hamstring feel to Overhead Reach

1 x 6

B1

Kneeling T-Spine Rotations on the Wall

1 x 6

B2

Cat Camel Diagonal

1 x 5

C1

Trap Bar Deadlift

4 x 6

C2

Band Pull Aparts

4 x 10

D

Bent over Row to Deadlift Complex

3 x 8

E1

Birddog Dumbell Row

3 x 10

E2

TRX Bicep Curl

3 x 12

E3

Grip Plate Walk

3 x 20

Tuesday
2021-9-7

A1

Plank

1 x 1

A2

Deadbug

1 x 8

B1

4 Way Shoulders

1 x 4

B2

Push-up Position Arm Rotation

1 x 6

C1

Incline Bench Press

4 x 8

C2

Push-up to Pike

4 x 8

D

Incline Dumbell Chest Press

3 x 10

E1

Tricep on Wall

3 x 10

E2

Inverted Plank

3 x 8

E3

Crawl to Tricep to Push up

3 x 8

Wednesday
2021-09-08

A1

Shin Box Rotation

1 x 8

A2

Glute Mobilization

1 x 8

A3

Groin Squeeze

1 x 3

B1

Reverse Step Back Lunge

4 x 8

B2

Facing Wall Hip Airplane

4 x 8

C1

Single Leg Squat to Bench

3 x 8

C2

Suitcase Lunge

3 x 8

D1

Goblet Squat

4 x 12

D2

ISO Squat Hold

4 x 1

Thursday
2021-9-9

A1

Plank

1 x 1

A2

Deadbug

1 x 8

A3

Kneeling T-Spine Rotations on the Wall

1 x 6

B1

Shooting Stance Rotations

3 x 8

B2

Pistol Grip Banded Walk

3 x 6

C

Kneeling Bottoms Up Kettlebell Press

2 x 8

D1

Seated Dumbbell Shoulder Press

3 x 12

D2

Dumbbell Lateral Raises

3 x 12

E1

Landmine Standing Press

3 x 10

E2

Bench Rocks

3 x 8

Friday
2021-9-10

A1

Shin Box Rotation

1 x 8

A2

Heel Clicks

1 x 8

B1

Shoulder Hovers

2 x 6

B2

Crawl Shoulder Tap

2 x 5

C1

Archer Band Row

3 x 8

C2

Incline Archer Dumbell Press

3 x 8

D1

TRX Row

3 x 12

D2

Weighted Push up

3 x 8

E1

Medicine Ball Slams

4 x 8

E2

Grip Plate Walk

4 x 10

E3

Leg Lifts Hanging from a Bar

4 x 8

Coaches
coach-avatar Vernon Griffith II

Strength and Conditioning Coach

coach-avatar DJ Shipley

Retired Navy SEAL Tactical Performance Coach

coach-avatar Cole Fackler

Retired Navy SEAL Tactical Performance Coach

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GBRS Performance Program
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GBRS Performance Program
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GBRS Performance Program
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GBRS Performance Program