Coastal Crew

Coastal Strength & Fitness

Coach
Will Shively

The Coastal Crew is for busy men and women who are overwhelmed in the gym on their own and without a plan. They want to gain strength, burn fat, and improve their overall fitness without having to dedicate a ton of time.

Our gym, Coastal Strength & FItness has been operating for over 8 years, helping people succeed who were not able to succeed on their own. Over the years we started to have a high demand from friends and family of members wanting access to our workouts. Our unique blend of strength and conditioning, with a mindfulness for balancing a busy lifestyle (time and stress constraints), has allowed us to produce countless results over the years for busy adults.

Our goal for you is consistency because consistency leads to results. This is a version of our gym programming that you can do at any public gym (Planet Fitness, Anytime Fitness, etc) We believe having a plan when you show up to the gym and not having to think about what to do on a daily basis, is the key to success. We are excited to provide that for busy adults outside of our gym walls.

Your training is personally monitored by Coach Will, where you can get feedback and support along the way.

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No More Guessing
Stop showing up to the gym trying to figure things out as you go. Have plan and coach in your pocket so you know your time can be used efficiently and effectively.
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YOUR VIRTUAL COACH
Your program is delivered by Train Heroic, a best in class mobile application that delivers your workouts, exercise demo videos, supportive community, and expert coaching right to your fingertips
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 6 days per week
Daily strength and conditioning for busy adults of any level or background Includes 3 strength days and 3 optional cardio days
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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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will provide the support and accountability to help you be consistent, all through an app.
Equipment
Required
Dumbbells // Cable Machine // Leg Curl // Leg Extension
Recommended
Trap Bar // Barbell // Airbike // Rower
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Day One

A

Trap Bar Deadlift

12, 6, 6

B

Seated DB Shoulder Press

12, 6, 8

C

DB Lateral Raise

12, 8, 10

D

Leg Extension

12, 8, 10

E

Skull Crushers

12, 8, 10

Conditioning

F

Tabata 1

OPTIONAL FINISHER Tabata - 20:10 x 4 1) Squat Thrust 2) Med Ball Slam

Tuesday
2022-8-23

Circuit - 30:20 x 5

A

1) Airbike 2) Squat Thrust 3) KB Swing 4) Jump Rope

Wednesday
Week 1 Day 3

A1

DB Bench Press

12, 6, 5

A2

Hip circles

3 x 8

B1

Chest-Supported DB Row

12, 6, 8

B2

Barbell Hip Thrust

12, 8, 6

C

Reverse Lunges

12, 6, 6

D

DB Bicep Curls

12, 8, 10

Thursday
2022-8-25

A

Cardio

1 x 40:00

Friday
2022-8-26

A

Romanian Deadlift (RDL)

12, 6, 8

B

DB Floor Press

12, 8, 8

C

Lat Pulldown

12, 6, 8

D

Tricep Pushdown

12, 8, 10

E

Seated Leg Curl

12, 8, 8

Saturday
2022-8-25

A

Cardio

1 x 40:00

Coach
coach-avatar Will Shively

Bachelors in Exercise Science from Old Dominion University. Bringing 11+ years of coaching busy men and women towards their health and fitness goals.

The Proof
verified-athlete-avatar Jeff Gehris

Husband and Dad

Verified Athlete

"My first few weeks were challenging. I trained three times a week, started slow and left every session covered in sweat. Yet, I kept with it. Along with diet changes, I am down 38 lbs. At 46 years old, I never expected to have defined muscles.."

verified-athlete-avatar Krystal Gill

Wife and Mom

Verified Athlete

"I've lost over 30 lbs and lots of inches. The best part is, I didn't just lose weight, I actually transformed my body. Coastal's workouts have drastically improved my mood and I love the fact that I always feel like I get a great workout."

Join Your Virtual Gym

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

Coastal Crew
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Coastal Crew
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Coastal Crew
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Coastal Crew