Training for Life
Caruthers Fitness
General Fitness, Functional Training, Mobility, Strength & ConditioningI am a father and personal trainer. I am using my education and experience to help anyone who wants to get stronger while moving better and feeling better. Everyone is invited and deserves to move better, feel stronger, and look better.
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.
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
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
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
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
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
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
Cory Caruthers
I am a personal trainer with a Masters Degree in Exercise Science and certified as a Exercise Physiologist with ACSM. I have been in the gym working out since I was 15, so fitness has been a large part of my life. I want to help as many people as I can in their fitness journey. Fun Fact about me: I was a zookeeper before I switched careers with fitness.
When you join a team you’re getting more than programming, you’re joining an online community.
Training for Life
Training for Life
Training for Life
