Training for Life

Caruthers Fitness

General Fitness, Functional Training, Mobility, Strength & Conditioning, Functional Fitness
Coach
Cory Caruthers

Training should make life feel easier. Training should help you develop and maintain skills without fear of pain or injury. Don't just train hard, but also train smart so you can look good but also move well.

Feel like an athlete with strength and explosive movements, while also working on mobility to move and feel better.

Every month will be a new program that will focus on an objective but will continue to work towards having a healthy body that looks good, move well, be explosive, and feel good while doing it.

Come train with me to move better for life.

Features 3 days of strength training, 2 days of mobility, Conditioning, & recovery Must use TrainHeroic app to view and log training Team Training

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Moving Better with Strength
In my training, I focus on not just getting my muscles stronger, but making sure my joints stay healthy and mobile. Training smarter for longevity. Be mobile Be Strong Move Better Feel Athletic
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Training Efficiently with a Plan
Have you ever went into a gym with no plan? Aimlessly going from exercise to exercise just to feel the burn or sweat? Train with me and use your time wisely without guessing. Go in with a plan without having to think about what to do. I have done all the thinking for you. Your job is to go and work hard. Train with me today.
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Smarter Training
Stop going to the gym and guessing. Stop using poor form that is yielding you poor results & actually injuring your body. When you train with me, you will train harder and smarter. Learn from me on how to train your body to increase the quality of your life.
Features
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Access to ME.
You can DM me anytime. You can also post to the message boards that ONLY WE CAN see to talk about anything and everything within our group !
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Programming 5 days per week
Focuses on Strength, Mobility, Stability, and Health
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Exercise Video Guidance
I will coach you with every exercise with demonstrations.
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Detailed, expert instruction
I am here to help.
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Committed Teammates
Being a part of a community will be a huge step towards you staying accountable with your training and being consistent.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. As a team we will push you harder, know you better, and keep you going longer, all through an app
Equipment
Required
barbell // dumbbells // bands // Bench // Suspension Trainer // If you do not have the equipment, ask me how we can substitute.
Recommended
kettlebells // Gym Access if Possible
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body 

Lower Body Prep

A

1. Combat Stretch w/ Toe Mobility x 10 reps 2. Hip 90/90 swivel x 10 reps 3. Adductor Rockback w/leg lift x 5 reps ea. 4. Banded Bridge March x 10 reps ea. 5. Supine Banded Hip Flexor x 10 reps ea. 6. Single Leg Hinge w/banded foot slide 7. Squat-to-Stand x 5 reps 8. Tib Toe Raises x 20 9. Stiff Ankle Walks x 20yds 10. POGOS x 20 reps

B1

Weighted Squat Jumps

3 x 3

B2

Copenhagen Planks

3 x 15

C

DB Hinge (RDL)

3 x 15

D

Lateral Lunge

3 x 15

E1

Hamstring Curls

3 x 10

E2

Goblet Squats

3 x 15

F1

Shoulder Elevated Hip Thrust

3 x 10

F2

Bear Positioned TKE

3 x 10

F3

Seated Calf Raise

3 x 10

G

Diaphragmatic Breathing

1 x 2:00

Monday
Mobility/Conditioning/Recovery

Prep

A

CF Movement Prep

1. Cat/Cow x 5 reps 2. Side-lying Windmills x 5 reps 3. Hip 90/90 x 10 reps ea. 4. Floor Slides x 5 reps 5. Bridge w/ adductor squeeze x 10 reps 6. Bird Dogs x 5 reps ea. 7. Stick Hip Hinge x 15 reps 8. Squat-to-stand x 5 reps

B

Elliptical

1 x 30:00

C

Diaphragmatic Breathing

1 x 2:00

Tuesday
Upper Body 

Upper Body Prep

A

1. Cat/Cow x 10 reps 2. 1/2 kneeling thoracic rotation x 5 reps ea. 3. Shoulder Swimmers x 5 slow reps 4. Quad Kick through x 5 ea. 5. Band Pull A parts x 15 reps 6. Kettlebell Pullover x 15 reps (light and slow!!) 7. ST W's x 15 reps 8. ST Push ups x 15 reps

B1

Rotational Wall Slam

3 x 4

B2

Roll to Elbow

3 x 5

C1

Inverted Rows

3 x 15

C2

Incline DB Press

3 x 15

D1

Tall Kneeling Cable Pulldown

3 x 15

D2

Single Arm Z Press

3 x 15

E1

Close Grip Push Up

3 x 10

E2

CF Bicep 21 Curls

3 x 21

F

Diaphragmatic Breathing

1 x 2:00

Wednesday
Mobility/Conditioning/Recovery

Prep

A

CF Movement Prep

1. Cat/Cow x 5 reps 2. Side-lying Windmills x 5 reps 3. Hip 90/90 x 10 reps ea. 4. Floor Slides x 5 reps 5. Bridge w/ adductor squeeze x 10 reps 6. Bird Dogs x 5 reps ea. 7. Stick Hip Hinge x 15 reps 8. Squat-to-stand x 5 reps

B

Elliptical

1 x 30:00

C

Diaphragmatic Breathing

1 x 2:00

Thursday
Full Body 

Full Body Prep

A

1. Worlds Greatest Stretch x 5ea. 2. Lateral Squat--> 1/2 kneeling & Reach x 5 reps ea. 3. Walking Toe Touches x 10 reps ea. 4. ISO Split Squat Calf Raise x 10 ea. 5. POGO's x 20 6. A-Skip x 20 yds 7. Lateral Skipping x 10 yds ea.

B

Bird Dog

1 x 10

C

Sprints

3 x 10

D

Landmine Split Jerk

3 x 3

E1

Sprinter Stance Trapbar DL

3 x 3 @ 80 %

E2

Broad Jumps

3 x 3

F1

DB Bench Press

3 x 3 @ 80 %

F2

Banded Explosive Push ups

3 x 3

G1

Rear Foot Elevated Split Squat

4 x 8

G2

Bird Dog Row

4 x 8

H1

Overhead March

3 x 20

H2

Bear Crawls

3 x 30

I

Diaphragmatic Breathing

1 x 2:00

Coach
coach-avatar Cory Caruthers

Cory Caruthers is a personal trainer with a Masters Degree in Exercise Science and certified as a Exercise Physiologist with ACSM. Cory Caruthers is a trainer and ACSM certified Exercise Physiologist who’s been an athlete himself for 15 years. As a dad, it’s hugely important for him to model a healthy lifestyle for his kids. Cory wants to help as many people as he can to feel better with movement.

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Smarter Training

Come move better and get stronger together

Start My 7-Day Free Trial
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FAQs
Who is this training for?
Everyone! Anyone can join and train with me to see results.
Why should I train with you?
I know how time can be hard to get training in. As a parent with a newborn and toddler, I have to be efficient with my training during the week. I know others are in the same boat with how much time they can spend in the gym. Train with me to be efficient with your time and get results.
How long is each training session.
Each session will be about 60-70 minutes long. On the recovery days 5-10 minutes of mobility work, with 30 minutes of zone 2 cardio.
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When you join a team you’re getting more than programming, you’re joining an online community.

Training for Life
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Training for Life
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Training for Life
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Training for Life