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Team Lunchpail

Modern Athlete Strength

Strength & Conditioning
Coach
Jimmy Prendergast

Never Stop Training Like an Athlete

Team Lunchpail is the last training program you'll ever need.

Lunchpail is designed for the working class individual that balances everyday responsibilities with fitness.

Much like a lunch pail, this program packs in everything you'll need for the day.

You don't need a bunch of fluff or BS to eat up your time.

You need to know exactly what you need to do to build muscle, endurance, and be able to move like an athlete.

Fortunately, you don't have to doubt our ability to deliver.

Coach Jimmy Prendergast brings over 15 years in collegiate strength and conditioning, with five years as the head strength and conditioning coach at Hofstra University.

Even if you don't lace up for the field every weekend anymore, you deserve to always be strong, always move well, and always feel like an athlete.

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Professional Coaching
Coach Jimmy brings 15+ years of collegiate strength and conditioning to the Modern Athlete Strength team. His knowledge and experience are invaluable as he's trained 1000s of athletes of the course of his career. Get more than just a program on Lunchpail. Get direct access to Jimmy to coach you through your training.
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Balance Work, Family, & Fitness
Lunchpail is built for anyone that wants to always train like an athlete but balances the all the other demands life throws at us. Being busy is no reason to be out of shape, but it certainly helps when you don't have to spend 2 hours in the gym everyday to be fit. Professional coaches deliver exactly what you need to stay strong and fast without wasting your time.
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 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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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 lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell, Weights, DBs, Squat Rack
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Lunchpail WK1

Conditioning

A

LP Warmup/Mobility

Performance warmup Jump rope x200 skips or 5 minute warmup on cardio equipment of choice. Perform 1 set of each exercise Banded Seated Hip Abduction x10 Half kneeling ankle mobility x5 each leg Kneeling hip flexor stretch 1x:30 Quadruped thoracic rotation x5 each side Air Squat x10 Pushups x10 BW Lateral Lunge x5 Each

B

Back Squat

5 x 5

C1

Close Grip Bench Press

6 x 3

C2

Band Pull-Apart

4 x 10

D1

DB RDL

3 x 10

D2

Pull-Up

3 x MAX

Circuit

E

10 Minute as many rounds as possible Farmers Carry x50 Feet Bodyweight squat x10 DB shrugs x10 Med ball twists x10 each side Perform as many rounds as possible in allotted time. Rest as needed.

Tuesday
Lunchpail WK 1

Conditioning

A

LP Dynamic Warm-Up

All movements are to be performed for 10 yards. Jog 10 yards down and back (20 Yards) Quad Stretch Walk x10 Yards High Knees x10 Yards Hamstring Scoops x10 Yards Butt Kicks x10 Yards Reverse Lunge with Twist x10 Yards Carioca both right and left x10 Yards Each Frankenstein's x10 Yards Side Shuffle right and left x10 Yards Each

B

Conditioning Options

1 x 15:00

Circuit

C

Every minute on the minute for 10 minutes x3 Pullups x6 Pushups

Conditioning

D

Flexibility

Complete on both legs Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds

Wednesday
Lunchpail WK 1

Conditioning

A

LP Warmup/Mobility

Performance warmup Jump rope x200 skips or 5 minute warmup on cardio equipment of choice. Perform 1 set of each exercise Banded Seated Hip Abduction x10 Half kneeling ankle mobility x5 each leg Kneeling hip flexor stretch 1x:30 Quadruped thoracic rotation x5 each side Air Squat x10 Pushups x10 BW Lateral Lunge x5 Each

B

Bench Press

5 x 5

C1

Hang Clean Pull

6 x 3

C2

Cat Camel Drill

4 x 3

D1

Single Arm DB Shoulder Press

3 x 10

D2

KB swings

3 x 10

E1

Plank

3 x 1:00

E2

Rear Delt Flyes

3 x 15

E3

Single Leg Glute Bridge

3 x 8

E4

Plate Hold

3 x 0:20

Thursday
Lunchpail WK 1

Conditioning

A

LP Dynamic Warm-Up

All movements are to be performed for 10 yards. Jog 10 yards down and back (20 Yards) Quad Stretch Walk x10 Yards High Knees x10 Yards Hamstring Scoops x10 Yards Butt Kicks x10 Yards Reverse Lunge with Twist x10 Yards Carioca both right and left x10 Yards Each Frankenstein's x10 Yards Side Shuffle right and left x10 Yards Each

B

Conditioning Options

1 x 30:00

Circuit

C

Every minute on the minute for 10 minutes x3 Pullups x6 Dips

Conditioning

D

Flexibility

Complete on both legs Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds

Friday
Lunchpail WK 1

Conditioning

A

LP Warmup/Mobility

Performance warmup Jump rope x200 skips or 5 minute warmup on cardio equipment of choice. Perform 1 set of each exercise Banded Seated Hip Abduction x10 Half kneeling ankle mobility x5 each leg Kneeling hip flexor stretch 1x:30 Quadruped thoracic rotation x5 each side Air Squat x10 Pushups x10 BW Lateral Lunge x5 Each

B

Deadlift

5 x 5

C1

Box Squat

6 x 3

C2

Pigeon Stretch

4 x 0:10

D1

Reverse Lunge with Twist

3 x 10

D2

Stability Ball Hamstring Curl

3 x 8

Circuit

E

10 Minute as many rounds as possible Sandbag carry x50 Feet *If you don't have access to a sandbag perform x5 burpees. Bodyweight step ups x5 each DB reverse flys x10 Sprinter sit-ups x5 each side Perform as many rounds as possible in allotted time. Rest as needed.

Saturday
Lunchpail WK 1

Conditioning

A

LP Warmup/Mobility

Performance warmup Jump rope x200 skips or 5 minute warmup on cardio equipment of choice. Perform 1 set of each exercise Banded Seated Hip Abduction x10 Half kneeling ankle mobility x5 each leg Kneeling hip flexor stretch 1x:30 Quadruped thoracic rotation x5 each side Air Squat x10 Pushups x10 BW Lateral Lunge x5 Each

Conditioning

B

13 Stripes and 50 Stars-Version 1

13 Stars and 50 Stripes American Muscle 13 exercises and 50 reps of each exercise. Perform 50 reps of each exercise. Break up the repetitions however you like. This is not meant to be performed unbroken or for heavy weight. This is meant to be used with light weight. Rest as needed but try to keep it short. x50 reps at each exercise 1. Band or cable bicep curls 2. DB shrugs 3. Band or cable tricep pushdowns 4. DB lateral raise 5. Situps 6. Band pull-aparts 7. DB hammer curls 8. DB or plate front raises 9. Weighted torso twists 10. Calf raises 11. Goblet squat 12. Band or DB rows 13. KB swings

Coach
coach-avatar Jimmy Prendergast

15+ years as a Division 1 strength and conditioning coach and 5 as the department head. Jimmy's passion is helping athletes reach their full potential and enabling people to live stronger and healthier lives. MS, MSCC, CSCS.

FAQs
POTFF Disclaimer
It is the responsibility of the individual to not use these services if access to POTFF coaching is already available. Team Lunchpail will not accept monetary compensation from athletes with POTFF coaching access.
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