Lean and Strong
Holistic Fitness
Strength & Conditioning, General FitnessThis program is designed to deliver you a strong, lean and athletic physique. In short, prepare to perform, feel and look your best. Using an undulating perodization model this program will go through different trianing cycles throughout the year, including phases for hypertrophy, absolute strength, seasons for cutting weight and even unloading week strategies to promote recovery. Each training block thoughout the year is designed with long term goals in mind. I invite you to enjoy the variety this program employs including weight training, plyometrics, high intensity interval training modalities and low intensity steady state training modalities. Take the guesswork out of your training. I provide training year-round, delivered to your TrainHerioc app, with my ongoing support and like minded athletes pushing you to reach your goals.
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
Band Face Pull
4 x 8
B2
Bench Press
4 x 3
B3
1-Arm DB Row
4 x 6
B4
Back Squat
4 x 3
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B
Single Leg Side to Side
3 x 10
C
Box Jump
3 x 6
D
Hop to Single Leg Hold
2 x 5
E
Broad Jump
4 x 5
F
Alternating Single Leg Pushoff
3 x 10
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
Neutral Grip Pullup
4 x 3
B2
DB Shoulder Press
4 x 6
B3
Hip Thrust
4 x 6
B4
Bulgarian Split Squat
4 x 6
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
Pull-Up
4 x 4
B2
Incline DB Bench Press
4 x 4
B3
Deadlift
4 x 4
B4
Exercise Ball Plank
4 x 0:35
Christopher Walker
Christopher Walker is a professional performance coach with experience in strength and conditioning and personal training that spans a decade. Known for well balanced fitness programs and an outstanding client service mentality. He combines scientific programs with thoughtful accommodations and ongoing support.
This program is designed as a full fitness lifestyle, I can't wait to see you be your best.
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Lean and Strong
Lean and Strong
Lean and Strong
