Olympians

Meditations: Strength, Power and Fitness

General Fitness
Coach
Robert Elliott B.S. EMS, CSCS

This program was created to help reshape your body. It was made with the intent to get stronger, trim down your body fat and help you move better.

Programming will be done 4 days per week.

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Get Stronger and Move Better
This program is built upon scientific principles of strength training. Robert has helped countless people just like you reach their goals and experience a higher quality of life through strength and mastery of movement.
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 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Dumbells
Recommended
Conventional Gym Access
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body

A

TrueForm Runner

1 x 5:00

B1

Walking Hip Opener

1 x 20

B2

Sling Shot Side Step

1 x 20

B3

Air Squat

1 x 15

C

Back Squat

4 x 8

D

Leg Press

3 x 8

E

DB RDL

3 x 10

F

Leg Extension

3 x 10

G

Calf Extension

3 x 10

H

Hip Adduction

3 x 10

I

Plank

2 x 0:30

J

Walking

1 x 10:00

K

Foam Roll

1 x 5:00

Monday
Upper Body

A

Rowing

1 x 5:00

B1

Band Face Pull

1 x 10

B2

Band External Shoulder Rotation

1 x 10

B3

Band Dislocation

1 x 10

C

Incline Bench Press

4 x 8

D

DB Shoulder Press

3 x 8

E

Pec Fly Machine

3 x 10

F

DB Lateral Raise

3 x 10

G

Tricep Extension Machine

3 x 10

H

Single Arm Cable Extension

3 x 10

I

Russian KB Swing

3 x 15

J

Walking

1 x 10:00

K

Foam Roll

1 x 5:00

Wednesday
Lower Body

A

Assault Bike

1 x 5:00

B1

Walking Hip Opener

1 x 20

B2

Sling Shot Side Step

1 x 20

B3

Air Squat

1 x 15

C

Trap Bar Deadlift

4 x 8

D

Step-Ups

3 x 20

E

Donkey Kickback

3 x 10

F

Goblet Squat

3 x 10

G

Lying Leg Curl

3 x 10

H

Hip Abduction

3 x 10

I

Side Plank

2 x 0:25

J

Walking

1 x 10:00

K

Foam Roll

1 x 5:00

Thursday
Upper Body

A

Rowing

1 x 5:00

B1

Band Face Pull

1 x 10

B2

Band External Shoulder Rotation

1 x 10

B3

Band Dislocation

1 x 10

C

Pull-up Machine

4 x 8

D

T-Bar Row

3 x 8

E

Straight Arm Pulldown

3 x 10

F

EZ Bar Curl

3 x 10

G

Rear Delt Fly Machine

3 x 10

H

Hammer Curl

3 x 10

I

Medicine Ball Slam

3 x 15

J

Walking

1 x 10:00

K

Foam Roll

1 x 5:00

Coach
coach-avatar Robert Elliott B.S. EMS, CSCS

Strength, Powerlifting and General Fitness Coach Robert has had a passion for fitness his entire life. With over a decade of training experience, a Bachelors Degree in Exercise and Movement Science and a CSCS (Certified Strength and Conditioning Coach) from the NSCA. Robert has both the knowledge and experience to help you achieve your goals, whatever they may be!

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Fitness For All

Unleash your strength potential, move better and live happier.

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