Home Brew

Squats and Hops

General Fitness, Personal Training, Functional Fitness

Coach

Garson Skelton

Just because your space and equipment is limited, doesn't mean your results have to be too.

If all you have is a set of dumbbells and some space in the spare room, this is the place for you.

This isn't about being new to training, it's about not needing a fully loaded gym to get a great workout. Whether you're just starting out or have been lifting for years, if equipment is your limiting factor, this program works around it.

$25 / mo

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Features

Access to your coaches

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

Programming 3 days per week

There will always be at least 3 days a week of workouts and programming. The routine will be constantly changing allowing for new challenges!

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Every exercise comes with cues and coaching notes, so you're never guessing at form.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach and team push you harder and keep you going, all through the app.

Equipment

Required

Open Space

Recommended

Dumbbells // A backpack // Pull-up Bar

Sample Week

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

Sunday

Conditioning

Standard Warm-Up

Jumping jacks x 20 Bodyweight Squat x 10 Split Squat x 10 (Right and Left) Lateral Squat x 10 (Right and Left) Single Leg Glute Bridge x 10 (Right and Left) Push-Ups x 10

DB Power Clean

4 x 8

Plank

4 x 0:35

DB RDL

3 x 12

Straight Arm Sit-Ups

3 x 12

DB Lunges

3 x 10

Russian Twist

3 x 15

Pallof Press

3 x 8

Monday

Week 2 Day 3

Prep

Dynamic Flex Warm-Up

5 minute walk (Or 1 min of jumping Jacks) Jumping Jacks x15 Knee Hugs x10 Toe Pulls x10 Hip Cradle x10 Shoulder Taps x10

Conditioning

8-5

Do 3 rounds! DB RDLs x8 Push-Ups x5 Goblet Squat x8 Push-Ups x5 DB Rows x8 Push-Ups x5

Body Weight Squat

1 x MAX

Push-Up

1 x MAX

Conditioning

Melt Down Warm-Up

Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8

Tuesday

Conditioning

Move Good - Feel Good Warm-Up

Do 3 rounds of 10 reps! Goblet Squats Facepulls Shoulder Taps Band Pull Aparts Reverse Lunge and Reach

DB RDL

3 x 12

Straight Arm Sit-Ups

3 x 12

DB Lunges

3 x 8

Russian Twist

3 x 12

Pallof Press

3 x 6

DB Thruster

3 x 8

Plank to Push-Up

3 x 8

Wednesday

Week 2 Day 5

Prep

TRP-BSS Warm-Up

First: 3 rounds of the following Toe Pulls x 10 Push ups x 5 Reverse Lunge and Reach x 6 Then: Do 2 rounds of Bird Dogs x 5 Squats x 10 Spidermans x 10

Conditioning

Push-Squat-Skate 1!

Set a timer for 15 minutes. Add a rep to each exercise everytime you complete a round. 1 push-up, 1 BW Squat, 1 Skater - 2 push-ups 2 BW Squats, 2 Skaters - 3 push-ups, 3 BW Squats, 3 skaters- and so on. What number can you get to in 15 minutes? Push-Ups Bodyweight Squats Skaters

Thursday

Beer Day!

Drink a Beer!

Saturday

Week 3 Day 1

Prep

Warm-Up Circuit

Do 3 rounds! Jumping Jacks x 10 Body Weight Squats x8 Split Squats x 8 Fire Hydrants x 8 ea Push-Ups x 8

DB Rear Foot Elevated Split Squat

4 x 6

DB Floor Press

3 x 10

DB Reverse Fly

3 x 12

DB Overhead Tricep Extension

3 x 15

Side Plank

3 x 0:20

Single Leg RDL

3 x 10

Goblet Squat

3 x MAX @ 1:00

DB Bicep Curls

3 x 10

Coach

More from Squats and Hops

Garson Skelton

11 years as a strength and conditioning coach, personal trainer, and sports nutritionist Master's in Exercise Physiology NSCA - CSCS*D USAW Olympic Lifting Coach I've been lucky enough to work with and train a wide variety of people and athletes. From division 1 athletes and future NBA players, to a mom of 3 who was looking to get her figure back, and just about everyone in between.

FAQs

Who is this program for?

Anyone who enjoys working out at home, and has limited time and equipment.

I don't drink, is that required?

Not at all. A number of members don't drink alcohol. The idea is to not feel guilty enjoying the things you like while working on your fitness. For some that's happy hour with coworkers, or wine on a date night. For others, it's ice cream or a cupcake.

What if I miss a day?

If you miss a day, or have a unique schedule, you can reschedule any session on your calendar. You can start anytime, there's no need to wait for a new cycle.

What if I don't have any equipment? Or I can't do a specific lift?

There is a solution that we can find! Usually substitution suggestions are added into the workouts, but also you can check out https://squatsandhops.com/exercise-substitutions/ for updated suggestions.

Are there any other terms and conditions?

Yes. A waiver and release of liability is required before starting the program. You can find the full waiver and terms here: https://squatsandhops.com/disclaimer-and-release-of-liability/

Have more questions?

Check out our full FAQ page at https://squatsandhops.com/pages/faqs for more on how training works, choosing a program, and general policies.

The Proof

Heather Whiteley

Mother/Wife/Teacher/Badass

Verified Athlete

""I have never actually stuck with a program, until now. Garson has made working out fun, encouraging, and a permanent routine. I look forward to working out now. I am finally able to make and hit goals because of this program."

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