Steve Whyte Athletic Training

Functional Fitness
Coach
Steve Whyte

Features
7 sessions per week
Must use App app to view and log training
Team Training
$49 / mo
Start My 7-Day Free Trial
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The Healthy Stuff
We all know the importance of muscle mass, bone density, strength, and cardiovascular health, and all of the studies about all the horrible shit that happens as we age. You don't need a lecture or a lesson. This program covers all of those things.
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Movement
One of my goals with this program is not just to help you build a body that is healthy and strong, but one that is capable of doing stuff. I'm not gunna make you do back flips, but I want you to have ownership of your movement, be able to do what you want to do, gain powers back you thought you lost, and increase the ones you still have.
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Coach
I want to see you win. Contact me directly or through the team message board in the app for guidance and questions. Need to make things harder, easier, different, I'll show you how.
Features
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Access to your coach
Message me directly or on the team message board in the app.
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Programming 7 days per week
3 Full-Body Movement + Strength Days. 3 Cardio/Skill Days. 1 Mobility session. Guidance on how to move/remove sessions to fit your schedule.
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Exercise Video Guidance
Example videos and guidance for each movement. Modification options provided for each movement
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Committed Teammates
Like-minded individuals pushing each other. Get your friend, get your spouse, anyone you want thrive with. Team message board keeps us connected.
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Delivered through the TrainHeroic App
Track your data, take notes, message me, connect with teammates. Sets, reps, video, descriptions, and guidance all in one spot.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2026-1-5

A1

Pogos/Leaps

1 x 50

A2

Depth Drops

1 x 15

B

Goblet Squat.

4 x 6

C1

Dumbbell Rows

3 x 8

C2

Cook Hip Bridge

3 x 0:30

D1

Half Kneeling Single Arm OH Press

2 x 10

D2

Loaded Side Bend

2 x 10

D3

DB Curls

2 x 12

Monday
Conditioning/Skill Day

A

Zone 2 Cardio

1 x 20:00

Tuesday
2026-1-7

A1

Bear Crawls

4 x 5

A2

Push-Up Drop-In

4 x 5

A3

MB Slams

4 x 5

B

BB Bench Press

4 x 6

C1

Single Leg RDLs

3 x 8

C2

Reverse Fly

3 x 10

D1

Wall Sits

2 x 1:00

D2

Half Kneeling Single Arm Lat Pulldown

2 x 12

D3

Hinged Cable Rotation

2 x 12

Wednesday
Conditioning/Skill Day

A

Zone 2 Cardio

1 x 20:00

Thursday
2026-1-9

A

Skips for Distance

4 x 30

B

Deadlifts

4 x 6

C1

DB Incline Bench Press

3 x 8

C2

DB Step Ups

3 x 8

D1

TRX Rows

2 x 12

D2

DB Skull Crushers

2 x 12

D3

Suitcase Carry*

2 x 40

Friday
Conditioning/Skill Day

A

Zone 2 Cardio

1 x 20:00

Saturday
Joint by Joint Mobility #1

A

Supine Ankle Flexion

1 x 10

B

Supine Knee Flexion/TKE

1 x 10

C

Supine Hip Rolls

1 x 10

D

90/90 Heel Clicks

1 x 10

E

Glute Mobilization

1 x 10

F

Needle Threads with T-Spine Rotation

1 x 10

G

Spine Flow

1 x 10

Coach
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