MonstRe: Look Fast, Feel Good: Training by Rea Davis in TrainHeroic

MonstRe: Look Fast, Feel Good

MonstRe

Marathon, Endurance, Speed, Plyometrics
Coach
Rea Davis

MonstRe: Look Fast, Feel Good is designed for anyone looking for an interactive coaching experience, with a training calendar on the side. Athletes on this team are striving to improve confidence, as well as speed, power, and endurance. Throughout the week, and from week to week, a balance and variety are provided to keep your training stimulating and motivating. Compete with your scores from the previous time you did a specific workout, or compete with others. Or, simply mark as completed. There is no right or wrong way to be engaged in this team, but you have to join first! Programming is meant to be approachable and can be modified for ability, environment, equipment available, and time allotted to train on a given day. Here, we focus on the essentials of training that keep you and other team members in the game for the long haul! This is an effective foundation for any endurance sport, as well as a starting point for anyone looking to move and feel better. Train for life, then train to win.

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Improve Mobility
Mobility refers to how well you can move, freely and efficiently. Every session has a mobility focus that takes just as much priority as the strength or conditioning. How WELL you move is MORE important than how FAST you move. It's not stretching, it's exploring the range of motion a joint possess. This is the key to maintaining your fitness over a LIFETIME.
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 5 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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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
Space to RUN (or treadmill) // Kettle bell various // Foam roller // Mobility bands, 1 medium, 1 thin
Recommended
Monostructural (rower or bike) // Pull-up bar // Box for jumps // Dumbbells, 1 set, light(10-40 lb)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Tuesday
TempoHypertrophy

A1

Fire Hydrant

3 x 5

A2

Static Stretch

1 x 5:00

A3

Foam Roll

For Completion

B1

High Plank

3 x 1:00

B2

Bench Dips

3 x MAX

Conditioning

C

LFFG Circuit 1

4 Rounds: 16 Alternating Plyo Lunges 14 Goblet Squats (20-40 lb kettlebell) 12 Ball slams (16-30 lbs) 10 Chest to Desk Push Ups 8 Broad Jumps 6 Diamond Push Ups 4 Pull ups or TRX/Ring Rows with a 3 second squeeze at the top

D

Tempo Run

E

Banded Posterior Hip Mobilization

For Completion

Wednesday
Circuit Circus

A

Hand&Knees Thoracic Work

For Completion

B

Laying Handstand Hold Drill

For Completion

Prep

C

Posterior Activation Circuit

3 Rounds 10 Barbell Good mornings 15 Bridge press (can use band to keep knee tracking over toes) 20 T-Stand Jumps (10 each leg)

D

Handstand Push-Up

5, 4, 3, 2, 1, MAX

Circuit

E

3 Rounds: 25 T-Stand Jumps Right Leg 30 Squats 25 T-Stand Jumps Left Leg 30 Squats 15 Burpees 10 Diamond Push ups *squats are ass to grass, don't let knees cave in, burpees are always chest to deck*

F1

Box Jump

2 x MAX @ MAX

F2

100 m Sprint

8 x 100

Recovery

G

Basic Posterior Cool Down

Pigeon 1 min both sides Bird dog x10 each side Dead bug x10 each side Bridge press hold 1 min Foam roll thoracic extension hold 1 minute

Thursday
Hero Friday

Prep

A

500m Row

Perform 500m Row.

B

Hand&Knees Thoracic Work

Conditioning

C

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor" From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted 18 August 2005. For time: 1mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.

D

Banded Posterior Hip Mobilization

E

Blackburn Shoulder Series

Friday
RowingConditioning Mobility

A1

PT- Shoulder Internal Rotation w/Band

3 x 0:30

A2

Band Pull-Apart

3 x 15

B

Rowing

5 x 800

Circuit

C

1 Minute Each Stretch Band External Rotation of Shoulder, face pull to Cuban fly to locked out press Baby Squat, Elbows to inner thighs, backs of wrists together Low lunge side 1, work to get elbows down and in line with front foot like a lizard lunge Low Lunge side 1, 30 sec twist in both direction, bottom arm hand plants just inside the front foot Low lunge side 2, work to get elbows down and in line with front foot like a lizard lunge Low Lunge side 2, 30 sec twist in both direction, bottom arm hand plants just inside the front foot Wide leg forward fold/ standing straddle, hands clasped behind back Ninja lateral lunge Right, try to keep Right heel down Ninja lateral lunge Left, try to keep Left heel down Hands and Knees Thoracic flexion and extension rolls (AKA cat-cow) Downward dog Pigeon right Pigeon left

Saturday
RestDAY
Coach
coach-avatar Rea Davis

My background is an eccentric mix of TRX, powerlifting, bodybuilding, half-marathon running, CrossFit, Schwinn indoor cycling classes, yoga, fighting, soccer, tennis, and horsing around. I train to train and occasionally compete. I don't want to sell coaching that you can do for a month, I want to provide a foundation of fitness information that can keep a mind healthy and a body going for life.

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we're with you every step of the way

What's the difference between good programming and programming that works for you? Here at Look Fast, Feel Good, YOU are the focus, not the app. You have access to a coach before and after every session. Have questions? Need modifications? Want more? Your

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FAQs
Who is this program for?
This program is for anyone looking for get moving and motivated. Preparing for a big race or simply hitting the road again are wonderful side effects, but the overall reason why we train is to FEEL better.
Can I do this at home?
ABSOLUTELY! While the runs are measured, you can contact your coach at any time to discuss ways to safely do any prescribed work in an environment that is accessible by you.
How long are the daily sessions?
The conditioning workout should take around 45 min, and the essential warm-up and mobility should round out the hour. For any day that your other priorities do not allow the full hour, the app allows you to swap out sessions within the week, so you can find a shorter workout for more demanding days.
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When you join a team you’re getting more than programming, you’re joining an online community.

MonstRe: Look Fast, Feel Good
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MonstRe: Look Fast, Feel Good
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MonstRe: Look Fast, Feel Good
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MonstRe: Look Fast, Feel Good