Helix Gym

Coach
Zach Morgan

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

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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
2023-2-5

Circuit

A

16 minute alternating EMOM: -8 tempo close stance goblet squats (4 seconds down) -8 stagger stance RDL left -8 stagger stance RDL right -30 second squat hold

Circuit

B

4 rounds 40 seconds on, 20 seconds off -tempo bent over rows (left) -tempo bent over rows (right) -tempo incline DB press -tempo hammer curls

Monday
2023-2-6

A

Pause Back Squat

1 x 5

B1

Reverse Lunges

3 x 10

B2

Hip Thrust

3 x 10

Circuit

C

10 minute EMOM, alternating between: ODD MINUTES: 10 alternating step ups EVEN MINUTES: 10 box jumps

Tuesday
2023-2-7

A

Clean Pull + Power Clean + Hang Power Clean

1 x 1

Circuit

B

3x 6 minute AMRAP, 2 minutes rest Rep scheme: 2, 4, 6, 8... AMRAP 1: -power cleans -bar facing burpees AMRAP 2: -wall balls -hanging leg raises AMRAP 3: -air squats -deadlifts

Wednesday
2023-2-8

A

Bench Press

6 x 5

B1

Incline DB Fly

3 x 10

B2

DB Lateral Raise

3 x 10

Circuit

C

10-1 -Deficit pushups -DB push presses

D

Barbell Bicep Curl

1 x 100

Thursday
2023-2-9

A

Push Jerk

8 x 3

Circuit

B

5 rounds for time: -10 alternating DB snatches -10 box jump overs -1 minute rest

C

Plank

6 x 0:40

Friday
2023-2-10

A

Deficit Deadlift

6 x 5

B1

DB Reverse Fly

3 x 10

B2

Bird Dog

3 x 10

Circuit

C

10-1: -renegade rows -KB swings

Saturday
2023-2-11

Circuit

A

15 minute AMRAP: -5 thrusters -10 sprawls -15 KB sumo high pulls -20 situps 15 minute AMRAP: -10 DB cleans -20 plank shoulder taps -30 air squats -100 reps jump rope

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