Keep Doing General Fitness: Training by Katie Duca in TrainHeroic

Keep Doing Fitness

General Fitness

Coach

Katie Duca

5.00 (13 ratings)

Features
2 sessions per week
Must use App app to view and log training
Team Training

$30 / mo

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Total Body Training

You will complete two total-body workouts, strategically scheduled to ensure all major muscle groups are targeted evenly while minimizing fatigue and optimizing performance.

Organized Program From Start to Finish!

Each workout is structured to maximize efficiency and minimize fatigue: Warm-Up: Begins with foam rolling to prepare the muscles for movement and improve mobility. Power and Strength: High-energy, complex movements are performed next, as they require maximum effort and focus. Conditioning: Concludes with lower-intensity exercises that are less taxing on the energy system and easier to execute.

Yearly plan set up for you!

The program consists of two sessions per week over four weeks, following a progressive overload system through five phases, which repeats after the fish phase is finished. This strategic approach ensures steady progression, safty and optimal performance throughout the program.

Personal Modifications from me!

If you are experiencing difficulty with any exercise, feel free to reach out to me through this app, as outlined below. Together, we can modify the exercise to better suit your body and align with your goals.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 2 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF so last year. Your coaches and team will push you harder, know you better, & keep you going longer, all through an app.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Adult Gen. Day 1

Foam Roll

1 x 3:00

90/90 ER/IR Hip Stretch

4 x 20

Cat/Cow

1 x 5

Spider-Man stretch w/ T-spine

Adductor Rock-back

1 x 5

2 up 1 down calf raise

1 x 6

Med-Ball Slam

3 x 5 @ 8 lb

1-2 Stick

3 x 10

Goblet Squat

3 x 8 @ 20, _ , _ lb

Bear Plank

2 x 20

Seated Alternating Lat Pull down

3 x 8

SLDL Reach

3 x 10

Treadmill Work

1 x 8:00

Wednesday

Adult Gen. Day 2

Foam Roll

1 x 3:00

90/90 ER/IR Hip Stretch

4 x 20

Cat Cow

1 x 5

Spider-Man stretch w/ T-spine

Adductor Rock-back

1 x 5

Supported Hip Airplane

1 x 6

Box Jump

3 x 5 @ 12

Alt. Med Ball Slam

3 x 10

KB (Kettlebell) Deadlift

3 x 8 @ 32, _ , _ lb

Plank to Downward Dog

3 x 6

Dumbbell Bench Press

3 x 8 @ 20, _ , _ lb

Goblet Split Squat

3 x 8

Tall Kneeling Anti-Rotation Cable Press

3 x 6

Mini Band Lateral Walk

3 x 10

Suitcase Carry

2 x 10 @ 30 lb

Coach

Customer Reviews

Overall Rating

5 out of 5.0

13 Total Ratings

Keep Doing General Fitness

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Keep Doing Fitness

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