Helix Gym

Coach
Zach Morgan

Strength training for every body!

At Helix we believe everyone deserves to train, feel, and look like an athlete! That’s why we take a performance first approach to training. Our goal is to make you feel stronger, healthier, fitter (and to look like it, too).

Our programming incorporates the best aspects of strength training, powerlifting, functional fitness, and metabolic conditioning that will give you a well rounded program in an approachable, sustainable way. 

Give it a try and find out what you're made of!

Features
7 sessions per week
Must use App app to view and log training
Team Training
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Benefits of Strength Training
Increased Strength - Better Bone Health - Stronger Joints - Better Posture - Increased Muscle Definition and Tone
Features
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Programming 7 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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Delivered through TrainHeroic
No more sweating over a lifeless PDF. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Required: Barbell // Squat Rack // Bench // Dumbbells // Kettlebells // Medicine Ball // Plyo BoxRecommended: Bands // Jump Rope // Ab Mat // Bench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-8-27

Circuit

A

4 rounds 3 minutes on, 1 minute off •10 KB bent over rows (per arm) •10 kneeling overhead presses (per arm) •10 hand release pushups •hold a plank for remaining time

Circuit

B

Every 2 minutes x5 rounds -10 goblet reverse lunges -15 goblet calf raises -20 frog pumps

Monday
2023-8-28

A

Back Squat

8, 8, 6, 6, 4, 4

B1

Barbell Split Squat

4 x 5

B2

Weighted Squat Jump

4 x 5

B3

Dumbbell RDL

4 x 10

Circuit

C

4 rounds 30 seconds each -pogo hops -lateral lunges -squat hold -rest

Tuesday
2023-8-29

A1

Bench Press

8, 8, 6, 6, 4, 4

A2

KB Upright Row

4 x 10

B1

Chin-Up

4 x 8

B2

Explosive Push-Up

4 x 10

B3

Filly Press

4 x 10

Circuit

C

4 rounds 30 seconds work, 15 seconds rest -lateral raises (seated) -DB flyes -dead hang

Wednesday
2023-8-30

Circuit

A

KB Swing Ladder 10-8-6-4-2 Every 2:30 x4 rounds

Circuit

B

6 minute AMRAPs, 3 minutes rest between each AMRAP 1: -10 devil presses -10 hanging leg raises -10 box jump overs AMRAP 2: -150m run -15 KB sumo high pulls -15 situps -15 air squats

Wednesday
OLY LIFTING

A

Hang Clean High Pull

5 x 3

B

Tall Clean

5 x 3

C

Clean Pull + Hang Power Clean

4 x 2

Circuit

D

Every 30 seconds x10 minutes -1 power clean

E

Clean Pull

3 x 3

Thursday
2023-8-31

A

Deadlift

8, 8, 6, 6, 4, 4

B1

Sumo Deadlift

4 x 10

B2

Banded Sisyphus Squats

4 x 10

B3

Hamstring Curl on Foam Roller

4 x 10

Circuit

C

4 rounds 40 seconds work, 20 seconds rest -up downs -frog pumps

Friday
2023-9-1

A1

Barbell Overhead Press

8, 8, 6, 6, 4, 4

A2

Band Pull-Apart

5 x 20

B1

Single Arm Ring Rows

4 x 8

B2

Barbell Upright Row

4 x 8

B3

Cross Body DB Raises

4 x 20

Circuit

C

2 minutes on, 1 minutes off Do each circuit 2x Circuit 1: -20 push presses -20 hammer curls -max push-ups in remaining time Circuit 2: -20 reverse flyes -20 tricep kickbacks -plank for remaining time

Saturday
2023-09-02

Circuit

A

4 rounds 1 minute per station -goblet clean to squat -plank pass throughs -burpee pull up -jump rope -rest

Circuit

B

Tabata -mountain climbers -flutter kicks

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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