New

Hybrid PR Training Program

Hybrid Performance and Recovery

Coach

Eric Berger

Strength and Conditioning Personal Training Cardio/Aerobic 4-6 week program

$150 / 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 6 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

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 coaches and team will push you harder, know you better, and keep you going longer, all through app

Equipment

Recommended

Barbells, Kettlebells, Dumbells, Machines

Sample Week

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

Sunday

Push day

Barbell Overhead Press

15, 12, 8

Chest-Supported DB Row

16, 12, 8

DB Overhead Tricep Extension

20, 16, 12

DB Chest Fly

3 x 15

One arm DB incline

3 x 8

Barbell Bicep Curl

3 x 10

DB Shoulder Press

3 x 12

Hammer Curl

3 x 15

Plank Crunch

2 x 40

Plate Front Raise

2 x 12

Hanging Knee Raise

2 x 15

Monday

Active recovery

Conditioning

800m Run

Perform 4 800m Runs or 4 half mile runs with a 1 min rest in between

Conditioning

500m Row

Perform 3 500m rows with 2 min off

Stairs

1 x 10 @ 6:00

V Ups

3 x 30

Copenhagen Plank

@ 1:00

Bicycle Sit-Ups

3 x 40

Suitcase Crunch

3 x 20

Cable Reverse Crunch

3 x 20 @ 5 lb

Tuesday

Pull day focus

Alternating Hand KB Deadlift

3 x 20

Lat Pull Downs

3 x 15

Single Leg RDL

3 x 15

Alternating DB Hammer Curl

3 x 20

Med Ball Slams

3 x 8 @ 20 lb

Barbell Hip Thrust

3 x 20

Hollow Roll to V-Up

3 x 20

Wednesday

2026-02-12

Oblique Side Crunch

3 x 20

Supermans

3 x 20

Decline Sit Up

3 x 25

TRX Skater Hops

3 x 30

Thursday

2026-02-13

Barbell Lunge

3 x 12

Banded Hip Flexor Pull

3 x 15

Step-Ups

3 x 14

Broad Jump

3 x 5

KB Curtsy Lunge

3 x 24

Russian Twist

3 x 30

Calf Raise

3 x 20

Friday

2026-02-14

Ab Wheel

3 x 15

Cable Reverse Crunch

3 x 20

Back Bend

3 x 1 @ 30

Toes to Bar

3 x 5

Coach

More from Hybrid Performance and Recovery

Eric Berger

As a trainer and coach with more than 15 years experience within multidisciplinary environments (athletic training room, college weight room, physical therapy clinic). This dynamic career has helped shaped my style in a multidimensional approach. People come to me to get out of pain and improve in a gym setting. Movement assessment-taking a thorough history integrated with purposeful movement.