DIESEL TREIGNđźš‚
TREIGN STATION
Functional TrainingWant to stay athletic while builidng muscle?
That's what the Diesel TREIGN program is all about!
The Diesel TREIGN focuses on builing strength, power and conditioning, while improving body composition through performance. "Form follows function". With expert programming, backed by over 10 years of real world experience at some of the best private training facilities in the US, you're guaranteed to see results if you put in the work.
Training blocks consists of 6-8 week mesocycles to keep training challenging, while driving sustainable results so you look good and feel great. Each week consists of 6 programmed sessions with a specific focus that integrates into the macro picture.
Whether you come from an athletic background, bodybuilding, powerlifting or Crossfit this style of training will resonate with you while reigniting your passion for health and fitness.
Welcome to TREIGNING-Results driven programming to get you on that "DIESEL" level.
Code: HENCHTREIGN for 30% off annual or first month subscription.
Prep
A
STANDARD PREP
2 min Ski/Bike/Run or Row 10 Deadbugs 10 Side plank rotation each side 20 Glute bridge march 10 World's greatest stretch 10 Banded Goodmorning 20 Banded Rows 5 Pause GB Squats
B1
Hang Power Clean
3 x 5
B2
Band assisted jump
3 x 3
C
Back Squat
8 x 5
D1
Snatch Grip RDL
3 x 10
D2
Front Rack Step-Ups
3 x 5
Supplemental:
E
12 min AMRAP for quality: 5 KB Thrusters @moderate load 10 Cal Bike 30 Double unders or singles 20m Heavy Farmers carry *aim to complete 3-5 rounds
Decompression
F
1 min Pigeon pose each side 1 min Couch Stretch each side 2 min Supine Box breathing
Prep
A
UPPER PREP 1
YWT x 10 of each Banded passthrough x 20 Band pull aparts x 20 Banded Facepulls x 20 Half kneeling bottoms up press x 5/5
B1
LM Coiling Snatch
3 x 2
B2
Band assisted push up
3 x 3
B3
ISO/DYNAMIC DC+SPEED ROW
HENCH TREIGN
C
10 Rounds at sustained pace for quality: DB Bench Press 10-9-8-7-6-5-5-5-5-5 Neutral Grip Chin ups 10 x 5 Pulldown or Row variation 10 x 10 Ski Cals 10 x 10 Cals *start the Bench at 50-60% and add 5-10lbs each round. Only add weight for the 5's if form is good with control and full ROM. Perfect reps for the chin ups each set. Alternate a different pulldown or row variation every 2nd set while keeping form. Ski or Row for cals with form and power per pull focus. Pulldown/Row variation options: Seated Cable Row variations, Lat pulldown variations, KB Single Arm Rows, Inverted Rows, Chest supported Row.
Supplemental
D
3 Sets for quality: Reverse grip BB Curls x 10 BB Curls x 10 Incline BB Scullcrushers x 10 Tricep pushdowns x 10 DB Lateral raises x 15
Conditioning
A
STANDARD PREP
2 min Ski/Bike/Run or Row 10 Deadbugs 10 Side plank rotation each side 20 Glute bridge march 10 World's greatest stretch 10 Banded Goodmorning 20 Banded Rows
Circuit
B
12 min EMOM: Min 1 - 5/5 H2H Snatch Min 2 - 10 Hang Power Clean Min 3 - 12-15 Cal Ski rest 2 min 12 min EMOM: Min 1 - 5/5 H2H Clean Min 2 - 10 BB Push Press Min 3 - 12-15 Cal Row Rest 3 min 12 min EMOM: Min 1 - 5/5 H2H Swings Min 2 - 10 GB Squats Min 3 - 12-15 Cal Bike Supplemental: GHD sit ups 3 x 10 GHD Back extensions 3 x 10 KB FR March 3 x 20 Seated banded Row 3 x 50
DECOMPRESSION
C
Pigeon pose x 1 min each Spinal waves x 10 Childs pose x 30 sec Box breathing x 2 min
Conditioning
A
STANDARD PREP
2 min Ski/Bike/Run or Row 10 Deadbugs 10 Side plank rotation each side 20 Glute bridge march 10 World's greatest stretch 10 Banded Goodmorning 20 Banded Rows
Circuit
B
ACTIVE RECOVERY NASAL ONLY BREATHING: 20-30 mins of conditioning of choice. Focus on nasal only breathing throughout.
BREATHING
C
5 min of Box Breathing
Prep
A
STANDARD PREP
2 min Ski/Bike/Run or Row 10 Deadbugs 10 Side plank rotation each side 20 Glute bridge march 10 World's greatest stretch 10 Banded Goodmorning 20 Banded Rows
B1
Assault Bike
4 x 5
B2
Coiling Clean and Jerk
4 x 2
C1
Double KB Front Squat
4 x 5
C2
Goblet Squat
4 x 10
D
Heavy KB Swings
4 x 10
E1
KB Banded RDL
3 x 15
E2
KB Dual FR Reverse lunge
3 x 8
F
Assault Bike
10 x 0:30
Supplemental
G
Hanging knee raises 3 x 15-25 Deadbugs 3 x 10 Side plank 3 x 20 sec each side
Prep
A
UPPER PREP 1
YWT x 10 of each Banded passthrough x 20 Band pull aparts x 20 Banded Facepulls x 20 Hand release push ups x 10
B1
KB Row/High Pull/Snatch
3 x 3
B2
ISO/Dynamic pulldowns
C1
Push Press
8 x 5
C2
Band Face Pull
8 x 10
D1
DB Floor Press
3 x 10
D2
Chest-Supported DB Row
3 x 10
D3
Dip
3 x 10
D4
Inverted Row
3 x 10
Circuit
E
At sustained pace: Ski Cals 15-12-9-6 Between each perform: KB Push Press x 5 Banded Rows x 10 Banded Pusdowns x 15 Banded Curls x 20
Skill/Tech
F
DECOMPRESSION Upper
Bar hang x 60 sec Thread the needle hold x 30 sec each side Childs pose x 30 sec Box Breathing x 2 min
Reinhard Nel
I've been on my training journey for 20 years and counting. By combining years of knowledge and real world experience with clients I aim to maximize results while keeping it fun and sustainable in the long term. I hope you’re ready to start your TREIGNING journey and that you’ll never look back. I can promise you that it’s one of the best decisions you’ll ever make.
We TREIGN to dominate our fitness goals in comprehensive fashion. Let's get it!
Start My 7-Day Free Trial
Shivaan G
Executive
Verified Athlete"I have worked with some truly brilliant coaches, but I have never found a combination and approach as amazing as Rein’s. He has helped me push beyond my own limitations and I look forward to being a part of team TREIGNING for a long time to come."
Adina W
Neuroradiologist
Verified Athlete"Rein is very professional, knowledgeable and clearly passionate about helping his clients reach higher levels of performance, through thoughtful programming and careful attention to each individual’s goals. I have recommended Rein to friends and anyone who wants to show up to life stronger."
Rachel B
Lawyer
Verified Athlete"Rein is not your typical trainer. I have never had a trainer who is more passionate and knowledgeable about fitness, health and well being. His talent, attitude, dedication and drive are unmatched."
When you join a team you’re getting more than programming, you’re joining an online community.
DIESEL TREIGNđźš‚
DIESEL TREIGNđźš‚
DIESEL TREIGNđźš‚
