knownwellxthetraininglab

knownwell, Inc.

General Fitness

Coach

Nicole Cotnoir

Here at knownwell, we believe in the importance of whole person wellness – which includes movement! We’ve teamed up with The Training Lab to bring you an online, weight-inclusive workout program. The program will consist of 3 beginner level workouts each week with minimal equipment so you will be able to do it at home. Little to no previous lifting experience is required for this program.

$40 / 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

Daily strength training that’s accessible and challenging for athletes at a beginner level

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 an app.

Equipment

Required

2 pairs of Dumbbells (1 light set and 1 heavier set) // Mini Loop Band // Theraband or ligthweight pull-up band

Sample Week

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

Sunday

Cycle 1 Week 1 Day 1

Conditioning

Standard Warm-up

Alternating Knee Hug Into Chest 1 x 10 Alternating Figure 4 stretch 1 x 10 Alternating Quad Stretch 1 x 10 Alternating Hamstring Stretch 1 x 10 T-Spine Rotation 1 x 10 90/90 Hip Switch 1 x 10

Squat to Box

3 x 10

Dumbbell Bent Over Row

3 x 10

Dumbbell Floor Press

3 x 10

Glute Bridge

3 x 15

Lat Pullover

3 x 12

Bird Dog

3 x 8

Cat Cow

3 x 10

Deadbug-Bodyweight

3 x 12

Circuit

Alternative/Modifications: If squat to box is too easy you can perform a goblet squat If deadbugs are too easy you can perform weighted deadbugs

Tuesday

Cycle 1 Week 1 Day 2

Conditioning

Standard Warm-up

Alternating Knee Hug Into Chest 1 x 10 Alternating Figure 4 stretch 1 x 10 Alternating Quad Stretch 1 x 10 Alternating Hamstring Stretch 1 x 10 T-Spine Rotation 1 x 10 90/90 Hip Switch 1 x 10

Lateral Lunge

3 x 10

Single Arm Dumbbell Row (Knee and Hand Supported on Bench)

3 x 10

Dumbbell Chest Fly

3 x 10

Single Leg RDL

3 x 10

Tricep Kickback

3 x 10

Low Plank

3 x 00:60

Seated Banded Abduction

3 x 20

Side Lying Leg Raise

3 x 10

Thursday

Cycle 1 Week 1 Day 3

Conditioning

Standard Warm-up

Alternating Knee Hug Into Chest 1 x 10 Alternating Figure 4 stretch 1 x 10 Alternating Quad Stretch 1 x 10 Alternating Hamstring Stretch 1 x 10 T-Spine Rotation 1 x 10 90/90 Hip Switch 1 x 10

Dumbbell Romanian Deadlift

3 x 10

Dumbbell Overhead Press (Standing)

3 x 10

Dumbbell Reverse Fly

3 x 10

Split Squat-Bodyweight

3 x 8

Push-Ups

3 x 8

Dumbbell Bicep Curl (Supinated Grip)

3 x 10