Neptune Performance Strength & Conditioning Class: Training by Kyle Robertson in TrainHeroic

Neptune Performance Gym

Strength & Conditioning
Coach
Kyle Robertson

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Team Training

benefit-image-0
Mobility
Dynamic mobility drills, static stretching, and accessory stability exercises are all included in this program. Our training goal is to be well rounded with our physical health so we can be pain free in life.
benefit-image-1
Strength & Hypertrophy
This program is not geared specifically towards strength and hypertrophy. However, this program includes plenty of strength work to build strength and lean muscle mass while also building your endurance base.
benefit-image-2
Weekly Progressions
We take the lead in guiding you on how to progress your workouts week to week. We provide cues on where you should be for each session, so you know when to push it and when to back off.
Features
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
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, all through an app.
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
NP Class

A

Cardio Warm up

B

Dynamic Warm up #1

Conditioning

C

Movement Preperation 1

2 Rounds of: 8x Slam Balls (Alternate Options: Band or Cable Lat Pull Over) 8x/side Mini Band Lateral Walk (Alternate Options: Cossack Squat) 0:20 Rest

D1

Deadlift

10, 10, 8, 8

D2

Split Jump

3 x 10

D3

Plank

3 x 0:30

E1

Pull-Up

4 x 8

E2

Alternating One-Arm Russian KB Swing

4 x 16

F1

Inverted Row

3 x 12

F2

Bulgarian Split Squat

3 x 8

Circuit

G

3 Rounds of: 10x Barbell Bicep Curls Men 45-85lbs/Women 35-65lbs (can alternate with DB or cable curl) 30yd DB or KB Farmer Carry (normal pace walk) Men 50-100lbs/Women 35-60lbs (can alternate with a deadhang) 10x/side or 20x total Alternating V-ups (can alternate with flutter kicks) Little to no rest

Conditioning

H

Stretch Circuit (Low Back)

0:30-2:00 hold per stretch - Childs Pose - Knee to Chest - Figure four modified - Supine Twist

Monday
Recovery

A

Dynamic Warm up #1

B

Airdyne

1 x 12:00

C

Rowing

1 x 12:00

D

Walk / Jog

1 x 12:00

Tuesday
NP Class

A

Cardio Warm up

B

Dynamic Warm up #1

Conditioning

C

Shoulder Warm up 1

2 Rounds of: 5x Hand Release Swimmer Push up 10x Bent Elbow Band Pull Apart (Alternate option: DB Reverse Fly) 10x Band Front Raise Overhead (Alternate option: DB Front Raise) 0:20 Rest

D1

Bench Press

10, 10, 8, 8, 8

D2

Banded Face Pull

3 x 15

E1

Chest-Supported DB Row

4 x 10

E2

Dips

4 x 8

F1

Push-Up

3 x 12

F2

Sit-up

3 x 12

Conditioning

G

Core Circuit 1

Partner Core Circuit: Partner 1 completes cardio of choice (Jump Rope, Bike, Ski erg, Row) Partner 2 completes 3 Rounds of: 10x Toe Touches 10x Leg Raises 10x/side Russian Twist Once Partner 2 completes their circuit switch roles

Conditioning

H

Stretch Circuit

0:30 hold at each position - Single leg forward fold - Seated Straddle - Figure 4 - Kneeling Hip Flexor - Cobra - Child Pose

Wednesday
Recovery

A

Cardio Warm up

B

Dynamic Warm up #1

C

Incline Walk

1 x 25:00

Conditioning

D

Stretch Circuit

Feel free to add anything in here! 0:30 hold at each position - Single leg forward fold - Seated Straddle - Figure 4 - Kneeling Hip Flexor - Cobra - Child Pose

Thursday
NP Class

A

Cardio Warm up

B

Dynamic Warm up #1

Conditioning

C

Slingshot Series A

10x each Slingshot Abduction Slingshot Lateral Walk Slingshot Monster Walk

D1

Box Squat

10, 10, 8, 8, 8

D2

Deadbug with Plate

3 x 5

E1

Military Press

4 x 10

E2

DB Walking Lunges

4 x 8

Conditioning

F

Shoulder Plate Finisher

As Fast As Possible complete one round of: (If at any point plates get too heavy, complete with the last weight completed) 20x Plate Ground to Overhead with 10lb Plate (alternate DB curl to press) 100x Jump Ropes 20x Plate Ground to Overhead with 25lb Plate 100x Jump Ropes 20x Plate Ground to Overhead with 35lb Plate 100x Jump Ropes 20x Plate Ground to Overhead with 45lb Plate 100x Jump Ropes

Conditioning

G

Stretch Circuit 2

0:30 hold at each position - Forward fold - Figure four stretch (modified) - Thread the Needle - Cobra Pose - Puppy Pose

closer-image-1
closer-image-2
Here to help you

As coaches, we take your physical health very serious. We have a combined 20 years of experience coaching athletes and clients of all backgrounds to success. If you're in need of guidance and accountability stop waiting. Start here.

Start My 7-Day Free Trial
closer-image-3
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Neptune Performance Strength & Conditioning Class
screenshot1
Neptune Performance Strength & Conditioning Class
screenshot2
Neptune Performance Strength & Conditioning Class
screenshot3
Neptune Performance Strength & Conditioning Class