Neighborhood Hustle

Deep Rooted Athletics

Functional Fitness, Powerlifting, Strength & Conditioning
Coach
Uri Lopez Galvan

Neighborhood Hustle is a program created from the simple idea that we can have our strength and fitness too. We lean heavily on 3 different methods; CF, Conjugate, and Power athlete. We use these methodologies to always train. movements not muscles while testing our work capacity across multiple domains.

This program is designed for the athlete that has love for the barbell basics (Squat, Bench, dead lift), but enjoys throwing in functional fitness here and there.

Neighborhood Hustle mirrors our program that is ran at our brick and mortar facility located in Vista Ca, where athletes complete this exact program on a week to week basis. Our program is also organic, it varies month to month as our training phases change.

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Increase Strength
Using Conjugate methodology we use both max effort training methods and dynamic effort training methods to increase power and relative strength.
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Develop Functional Fitness
The term "Functional fitness" has been used to describe performing compound movement patterns under high intensity. The goal is to aid in every day living, from putting away boxes, lifting/ moving furniture, to chasing your grandkids.
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High Speed, Low Drag
In the fitness industry theres a lot of coaches/trainers pedaling complex approaches to a simple process. Work hard, stay disciplined, get results. We take a straightforward approach to strength and fitness with efficiency at its foundation. Show up, work hard, go home.
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 4 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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Delivered through TrainHeroic
Sweating over a boring PDF is in the past. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbell // Assault bike // Rack // Kettlebells // Med Balls // Jump Rope // Bands // Steel or Bumper Plates // Pull up bar // Dip Bar // Reverse Hyper
Recommended
Rower // Skierg // Safety Squat Bar // Trap Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-11-13

A

FRC Morning Routine

MOVEMENT PREP (3 ROUNDS)

B

Use this time for some self inventory: "how do i feel?" "whats sore?" "whats my readiness score today?" inchworm: x 5 air squat: x 10 airplane: x 5/5 cossack sq: x 10

C1

Back Squat

10, 8, 5, 3, 3, 3 @ 50, 60, 70, 80, 85, MAX %

C2

Reverse Lunge to Step Up

3 x 5

Successery work

D

3 rounds DB Deadlift: x 10 DB Squat Clean: x 5 DB Thruster: x 5 * use something thats gonna make the thrusters scary.

E

Banded Hamstring Curls

1 x 150

Monday
2023-11-14

A

FRC Morning Routine

Movement Prep (x3):

B

3 rounds Walking Lunge: x 16 DB Death march ( light): x 16 inchworm: x 5 burpee: x 3

Phase 1:

C

3 rounds 75 Single unders ( jump rope) 5 Burpees 20 sec dead hang

Phase 2:

D

E3MO3M18: Every 3 min on 3 min for 18 min A. AB/Row/Ski: 3 min of effort, your goal is to accumulate as many miles/meters/calories in 3 min B. 3 Rounds: 5 burpee box jumps 10 ALT Db Snatches on a 18 min clock switch between clock "A" and block "B" every 3 min 0-3: AB/Row/Ski 3-6: 3 rounds 6-9: AB/row/ski 9-12: 3 rounds 12-15: AB/Row/Ski 15-18: 3 rounds

E

Pull-Up

5 x 5

Tuesday
2023-11-15

A

FRC Morning Routine

Movement Prep ( x3):

B

Inchworm: x 5 band pull apart: x 10 band face pull: x 10 Scap act:x x10

C1

DB Floor Press

3 x 10

C2

Push-Up

3 x 6

D1

Barbell Bench Press

10, 8, 5, 3, 3, 3

D2

SL Med Ball Slam

6 x 3

E1

Bent Over Row

10, 8, 5, 5, 5

E2

DB Split SA Shoulder Press

5 x 5

F1

DB Overhead Carry

3 x 100

F2

Front Rack Carry

3 x 100

Wednesday
2023-11-16

A

FRC Morning Routine

Movement Prep (x3(

B

Inchworm: x 3 Low plank: x 45sec Dead bugs: x 10

Skill/Tech

C

Clean Break Down V.2

3 rounds Dip Shrug: x 3 Dip High pull: x 3 Muscle Clean: x 3 Power clean: x1/4- 1/2- full Front Sq: x 3 * add weight every set.

Clean Complex: 8 sets

D

Set 1- Set 3: x 3 power cleans Set 4- Set 6: x 2 Power Cleans Set 7 - Set 8: x 1 Clean

Jerk Drills

E

Behind the Neck Jerk Drill: 5 x 3

F

Prone IYT's

3 x 10

Coach
coach-avatar Uri Lopez Galvan

Head Strength Coach; CFL2, USAWL2, Power Athlete Certified Coach, FRCms

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Neighborhood Hustle
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Neighborhood Hustle
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Neighborhood Hustle
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Neighborhood Hustle