HHP TEAM STRONG

Holistic Health and Performance (HHP)

Functional Fitness, Strength & Conditioning, General Fitness
Coach
Damon Artiss

HHP TEAM STRONG takes the guess work out of your programming and provides you with a structure to your training, allowing you to have a plan when you enter the gym to help you work towards your goals with confidence and in an efficient manner.

Weekly fresh ongoing programming designed to help you optimise your health and fitness!

Minimum 4x sessions per week with potential optional extras.

Subscribe now and join Team Strong!

$25 / mo
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LIVE STRONG
HHP TEAM STRONG optimises your training meaning you can live strong in all you do. It's about being able to do everything you want to do physically, whenever you want to do it. The TEAM STRONG programme is designed for this reason.
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TRAIN OPTIMALLY
HHP TEAM STRONG takes a holistic approach to your health and fitness working on all areas of fitness, including strength, power, endurance and ensuring your programme is progressive in nature and balanced. A mix of bilateral and unilateral training across the foundational movement patterns allows us to minimise limb asymmetries and improve robustness reducing the likelihood of injury.
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ONLINE ANYWHERE ANYTIME
The online nature of the programme allows you to log your sessions online, anywhere anytime. This flexibility makes it easier to remain consistent with your training and as a result make progress.
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STAY IN CONTACT
In app messaging allows you to stay in contact with the HHP coaching staff. Weather you need to modify an exercise due to equipment logistics or you need some feedback on exercise technique, we are always more than happy to support through the user friendly TrainHeroic app.
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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Delivered through TrainHeroic
All delivered through the user friendly TrainHeroic App.
Equipment
Required
Barbell // Dumbell's // Plates // Bench
Recommended
Gym Membership
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

Prep

A

Full Body Warm Up 1

Mobilise: Spiderman w/Rotation x5ES Lying Leg Wipers x5ES Cat Stretch x5 Deep Squat Hold x30s Activate: Glute Bridge x10 Single Leg Toe Touch x3ES Press Up x10 Band Pull Apart x10

B1

DB Goblet Squat

3 x 12

B2

Elevated Hamstring Bridge (Long Lever)

3 x 12

B3

Plank

3 x 0:30

C1

DB Bench Press

3 x 12

C2

DB Prone Bench Row

3 x 12

C3

Hollow Body Hold

3 x 0:30

D1

DB Goblet Split Squat

3 x 10

D2

Alternating Supinated DB Bicep Curl

3 x 10

Tuesday
Week 1 Day 3

Prep

A

Full Body Warm Up 1

Mobilise: Spiderman w/Rotation x5ES Lying Leg Wipers x5ES Cat Stretch x5 Deep Squat Hold x30s Activate: Glute Bridge x10 Single Leg Toe Touch x3ES Press Up x10 Band Pull Apart x10

B1

Leg Press

3 x 12

B2

DB RDL

3 x 12

B3

Side Plank

3 x 0:30

C1

Seated DB Shoulder Press

3 x 12

C2

Lat Pull Down

3 x 12

C3

DB Suitcase March

3 x 10

D1

DB Goblet Reverse Lunge

3 x 10

D2

DB Prone Incline Bench Reverse Fly

3 x 10

Thursday
Week 1 Day 5

Prep

A

Full Body Warm Up 1

Mobilise: Spiderman w/Rotation x5ES Lying Leg Wipers x5ES Cat Stretch x5 Deep Squat Hold x30s Activate: Glute Bridge x10 Single Leg Toe Touch x3ES Press Up x10 Band Pull Apart x10

B1

Wall Sit

3 x 0:30

B2

Bulgarian Split Squat

3 x 12

B3

Banded Pallof Hold

3 x 0:30

C1

Press Up

3 x 12

C2

Chin-Up

3 x 5

C3

45 Degree Leg Hold

3 x 0:30

D1

Leg Extension

3 x 12

D2

Lying DB Tricep Extensions

3 x 10

Friday
Conditioning + Core

Prep

A

Full Body Warm Up 1

Mobilise: Spiderman w/Rotation x5ES Lying Leg Wipers x5ES Cat Stretch x5 Deep Squat Hold x30s Activate: Glute Bridge x10 Single Leg Toe Touch x3ES Press Up x10 Band Pull Apart x10

EMOM: 25 mins

B

EMOM: 25 mins 1. DB Thruster x12 2. Press Up x10-20 3. Walking Lunges x10ES 4. Burpee x6-10 5. Plank x30s

Core Circuit 1

C

30 work : 30 rest 1. Side Plank (L) x30s 2. Side Plank (R) x30s 3. Hollow Body Hold x30s 4. Shoulder Taps x30s x2 Rounds Total: 8 mins

Saturday
Full Body Mobility

Recovery

A

Full Body Mobility 1

Couch Stretch x30s ES Pigeon Stretch x30s ES Frog Stretch x30s Kneeling Quadricep Stretch x30s Childs Pose x20s Childs Pose Lat Stretch x20s ES Quadruped Forearm Stretch x20s Cat Stretch x5 Spiderman w/Rotation x5ES Lying Leg Wipers x3ES 90/90 Hip Rolls x5ES Deep Squat Hold x30s Dead Hang x30s

Coach
More from Holistic Health and Performance (HHP)
coach-avatar Damon Artiss

Professional Strength and Conditioning Coach with a range of experience working across a variety of settings, from private facilities, private schools and professional sport.

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Join the HHP TEAM STRONG programme now!

Start training more effectively now and join today and live strong!

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FAQs
What if I join mid-programme after everyone has already started?
We recommend jumping in and starting on the programme at whatever phase of the training that is currently underway. You will just pick up where the community is at, and after the first week, you’ll be right on track!
How long do the HHP TEAM STRONG workouts take to complete?
The sessions typically take 1 hour or less, depending on your pacing. However, if you are limited for time, you can simply hit the warm-up and the primary lift to get the desired training effect. The workouts can be modified depending on your personal schedule.
Who is the training for?
Anyone looking to live a healthy lifestyle! HHP Team Strong is designed to help build strength, reduce the likelihood of injury and improve everyday living. It's for anyone with a gym membership who would prefer to follow a structured program designed to get results.
How often is the programme updated?
The HHP Team Strong program is updated every week. With this being said, we work in 4-12 week training blocks to ensure a progressive nature to the program.
What if I need help during the programme?
You can contact the HHP coaching staff at any point via the in app messaging service. You can ask any questions you may have reagrding technique or how to modify exercises based on your equipment availability or gym space, in addition to upload videos for direct feedback and analysis.
Join Your Virtual Gym

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

HHP TEAM STRONG
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HHP TEAM STRONG
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HHP TEAM STRONG
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