Junkyard Dogs: Training by John Durrett in TrainHeroic

Durrett

Coach
John Durrett

This is a limited equipment program that utilizes a long lever weight and an odd object. You could use a sledgehammer and a big bucket of water, or a steel mace and a sandbag, or anything in between! Get in shape without breaking the bank.

Features
6 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Equipment
Recommended
Sledgehammer or Steel Mace // Sandbag or Bucket
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Yoga

A1

Child's Pose Reach

1 x 5

A2

Moose Antler

1 x 5

A3

Kneeling Forearm Stretch

1 x 5

A4

Static Frog Straight Arm

1 x 0:20

A5

Kneeling Seal to Bulldog

1 x 5

A6

Inverted Push-Up Rotations

1 x 5

A7

Seated Shoulder Extensions

1 x 5

A8

Prone Shoulder Opener

1 x 5

A9

Supine Shoulder Opener

1 x 5

A10

Body Weight Windmill

1 x 5

A11

Scap Pushup

1 x 10

A12

Scap Rolls

1 x 10

A13

Arm Thread to Sky Reach

1 x 5

A14

Bow Draw to Arm Reach

1 x 5

A15

Table Swing

1 x 5

A16

Rolling Bear

1 x 5

A17

Downward Dog

1 x 5

A18

Scorpion

1 x 5

A19

Leg Thru To Striking Scorpion

1 x 5

B1

Lunge Pikes

1 x 5

B2

Twisting Lunge Pike

1 x 5

B3

Kneeling King Dancer

1 x 5

B4

Half Locust to Child's Pose

1 x 5

B5

Vertical Column Side Stretch

1 x 0:20

B6

FTW IT-Band Flow

1 x 1

B7

Alternating Pigeon

1 x 5

B8

Twisting Pigeon

1 x 5

B9

Sidebend to Hip Reach

1 x 5

B10

Standing Toe Touch

1 x 5

B11

Plow to Seated Pillar

1 x 5

B12

Plow to V-Sit

1 x 5

C1

Groin Drift

1 x 5

C2

Lateral Squat

1 x 5

C3

Spiderman Reach

1 x 5

C4

Spiderman to Lateral Flexion/Extension

1 x 5

C5

Reaching Lizard

1 x 5

C6

Supported Hip Airplane

1 x 5

C7

Heel Clicks

1 x 5

C8

Twist and Sit

1 x 5

C9

Shinbox Rotations

1 x 5

C10

Shinbox Knee Lift

1 x 5

C11

Shinbox Forward Fold/Back Bend

1 x 5

C12

Shinbox Side Bends

1 x 5

C13

Shinbox Load Up/Get Down

1 x 5

C14

Sumo Kong Drops

1 x 5

C15

Cossack Squats

1 x 5

C16

Cossack Knee Drops

1 x 5

D

FTW Hip Flow

1 x 1

E

FTW Body Flow

1 x 1

F

FTW Squat Flow 1

1 x 1

G

FTW Squat Flow 2

1 x 1

H

FTW Shoulder Flow

1 x 1

I

Power Athlete Flow

1 x 1

Monday
Dog House Week 1 Day 1

A1

Spiderman Reach

3 x 6

A2

Side To Side Squat

3 x 10

A3

Good Morning

3 x 10

A4

Ipsilateral Dead Bug

3 x 0:20

B1

Mace Squat Bottom Hold

5 x 0:20

B2

Sandbag Squat

8, 8, 8, 8, MAX

C1

Shovel to Reverse Lunge

1 x 8

C2

Mace Cossack Squats

1 x 8

C3

Hip Bridge

1 x 8

D1

Mace Horizontal Press

3 x 10

D2

Mace Front Pendulum

3 x 10

D3

Mace Back Pendulum

3 x 10

Tuesday
Dog House Week 1 Day 2

A

Jogging

1 x 10:00

B1

Lunge Pikes

3 x 6

B2

High Knees In Place

3 x 0:10

B3

Side To Side Squat

3 x 10

B4

Single Leg Glute Bridge

3 x 10

B5

Contralateral Deadbug

3 x 0:30

C

Sprint

6 x 50

D

Hill Sprints

6 x 1

E

Sandbag Clean and Jump

10 x 3

F

Tuck Jump

10 x 4

Wednesday
Dog House Week 1 Day 3

A1

Plank to Push-Up

3 x 10

A2

4-Way Dead Bug

3 x 0:20

A3

Inchworm

3 x 4

A4

Rolling Bear

3 x 4

B1

Incline Push-Up Iso Hold

3 x 0:30

B2

Incline Push-ups

3 x MAX

C1

Bent Over Mace Row

3 x 8

C2

Mace Vertical Press

3 x 8

C3

Hindu Push-Up

3 x 5

D1

Sandbag Zercher Hold

D2

Mace Bicep Curls

3 x 10

Thursday
Dog House Week 1 Day 4

A1

Lunge Pikes

3 x 4

A2

Seesaw Steps

3 x 4

A3

Side Plank

3 x 0:15

A4

Contralateral Deadbug

3 x 0:20

B

Jogging

1 x 20:00

C

Ruck

1 x 30:00

D

Loaded Stair March

1 x 20:00

E

Bike

1 x 20:00

F

Swimming

1 x 20:00

Friday
Dog House Week 1 Day 5

A1

Arch Hold

3 x 0:20

A2

Alternating Pigeon

3 x 10

A3

Cossack Squats

3 x 10

A4

Side to Side Leg Swings

3 x 10

A5

Front to Back Leg Swings

3 x 10

B1

Bulgarian Split Squat

15, 12, 9, 6, 3

B2

Diamond Push-Up

5, 10, 15, 20, 25

C1

Sandbag Power Clean

10 x 4

C2

Squat Thrusts

10 x 4

Saturday
Junkyard Rest Day

A

Rest

1 x 1440:00

Coach
coach-avatar John Durrett

Fitness is my calling. I work as a Coach in the Hartford area in CT, and have also trained Martial Arts my whole life.

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Junkyard Dogs
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Junkyard Dogs
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Junkyard Dogs
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