One More Rep: Training by Corey Southers in TrainHeroic

Rehabilitation Redefined

CrossFit, Olympic Lifting, Powerlifting, Functional Training
Coach
Corey Southers

The goal of this program is to provide strength and stability activities that are not typically addressed in CrossFit, weightlifting, powerlifting, or general strength programs.

It touches far more on stability, control, building strength in single arm, single leg, lateral, and rotational patterns.

That strength building has a significant carry over to not only better performance on your other programs, but also improvement in injury avoidance and improvement in mobility.

It is designed to take roughly 20 minutes per day when done efficiently.

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Equipment
Recommended
KettlebellsBarbell/landmineMedicine ball/slam ballBench
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
One More Rep: 2019-6-2

Circuit

A

10:00 warm up 50' bear crawl 10 banded good mornings 10 walking lunge 28-minute alternating EMOM (4 times through) A. 6 landmine single leg deadlift (right leg) B. 10m single arm front rack carry (right arm) C. 10 straight leg overhead sit ups D. 10 single arm Russian kettlebell swings (5 each arm - fairly heavy) E. 10 straight leg sit ups F. 10m single arm front rack carry (left arm) G. 6 landmine single leg deadlift (left leg) **use the same relatively heavy kettlebell for both the swings and the front rack carries here

Monday
One More Rep: 2019-6-3

A

Kettlebell Single Rack Both Feet Elevated Split Squat

5 x 5

B

Kettlebell Clean & Press

5 x 5

Wednesday
One More Rep: 2019-6-5

A

Adductor Plank

5 x 0:20

B

Single Arm Front Rack Carry with Overhead Carry

5 x 30

C

Hip Jumps

5 x 8

Friday
One More Rep: 2019-6-7

A

Lateral Bear Crawl with Pull Through

5 x 20

B

Cross-body Deadlift

5 x 6

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One More Rep
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