Mobile for Life: Training by Dan Brooks in TrainHeroic

Dan Brooks Coaching

Coach

Dan Brooks

Features
4 sessions per week
Must use App app to view and log training
Team Training

$49 / mo

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Get strong & regain movement confidence

Get strong & mobile in less than 5 hours a week. Scrap all the pretentious mobility exercises with science backed programming.

Direct access to me

I'll be on hand to answer your training enquiries every week, no more second guessing

Scrap the yoga classes

No need to continue with the weekly stretching class, this programme has all you need to overcome the tightness and even better than that, give you strength over that new range of motion

Join the community

We are a group of people who value our bodies moving well, understand the difficulties of injuries/surgeries and know the only real answer is to put the work in

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Everything you need to progress in less than 5 hours a week

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

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

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

Sunday

MfL Workout A

MfL Warm-Up A

3 mins reverse sled drag/ sled push Half kneeling hip CAR Half kneeling band abducted pull through Band assisted frog pose Pigeon isometrics Jefferson Curl

Zercher Squat

4 x 6 @ 7

Leg Press

2 x 8 @ 9

Hip Adduction Machine

3 x 12 @ 7.5

Copenhagen Plank

3 x 0:30

Romanian Deadlift

2 x 12 @ 9

Monday

MfL Workout B

Prep

MfL Warm-Up B

Cat Cow 45s Scapula CARs 45s Kettlebell roll through 6 each arm Ball Slams 6 reps Swimmer hovers 6 reps

Barbell Bench Press

5, 5, 8, 8, 8 @ 8, 8, 9, 9, 9

Cable shoulder extension pull throughs

2 x 12 @ 7

Mid Height Cable Fly

3 x 12 @ 7

Dumbbell Pullover

2 x 8 @ 8

Lat Pulldown (plate loaded)

3 x 8 @ 8

Bench Assisted Overhead Tricep Extensions

3 x 8 @ 9

Incline Bicep Curl

3 x 8 @ 9

Wednesday

MfL Workout C

Prep

MfL Warm-Up C

3 min row/ assault bike Bear crawls Sit-throughs Hinge, squat, Jefferson curl Cable loaded IR/ER

Front Squat

4 x 6 @ 9

Cable Sissy Squat

3 x 10 @ 7.5

Bodyweight Leg Extension

3 x 8 @ 8

Prone Machine Hamstring Curl

3 x 6 @ 9

Glute Kickback

3 x 12 @ 9

Thursday

MfL Workout D

Prep

MfL Warm-Up D

Side lying Shoulder IR PAILS/RAILS 5x5s x2 Side lying Shoulder ER PAILS/RAILS 5x5s x2 Box & stick assisted ER stretch & PAILS RAILS 5x5s x2 Cable reverse fly 2x15 Bench assisted loaded cable ER 2x8

Side Bends (back extension machine)

3 x 8 @ 7