Orange Door Fitness serves the Former Athlete, turned Busy Parent.
Each season provides a new goal to train for.
Fall: We participate in "Squatober" and "Deadcember" (by Sorinex), giving us an opportunity to build strength and muscle through the basic barbell movements
Winter: We complete a Linear Progression, slowly adding weight to the bar over the course of 3 months, and testing our strength in Squat, Bench & Deadlift at the end of March. Throughout this season, we start to add in conditioning to maintain a baseline of aerobic fitness.
Spring: We train for "Murph" by emphasizing bodyweight/light dumbbell conditioning and running in preparation for memorial day's events
Summer: We train for Hypertrophy (muscle size) and completing/improving a 5k run
Prep
A
Orange Door Fitness General Warm-Up
2-3 Rounds 2 min Bike/Jog 10 Heels Elevated Goblet Squat 10 DB RDL's 10 Push-ups :10 sec Bar Hang
B
Back Squat
5, 4, 3, 2, 1 @ 65, 75, 80, 87, 92 %
C1
Bench Press
5, 4, 3, 2, 1 @ 65, 75, 80, 87, 92 %
C2
1-Arm DB Row
5 x 5
D
Close Grip Bench Press
1 x 100 @ 33 %
E
Walk
1 x 30:00
Prep
A
Orange Door Fitness General Warm-Up
2-3 Rounds 2 min Bike/Jog 10 Heels Elevated Goblet Squat 10 DB RDL's 10 Push-ups :10 sec Bar Hang
B
Back Squat
4 x 4 @ 60 %
C
Front Squat
4 x 4 @ 45 %
D
Bulgarian Split Squat
3 x 5
E
Romanian Deadlift
3 x 5
F
Walk
1 x 30:00
Prep
A
Orange Door Fitness General Warm-Up
2-3 Rounds 2 min Bike/Jog 10 Heels Elevated Goblet Squat 10 DB RDL's 10 Push-ups :10 sec Bar Hang
B1
Back Squat
5 x 5 @ 70 %
B2
Weighted Strict Pullup
5 x 5
C1
DB Reverse Lunge
3 x 5
C2
Bent Over Row
3 x 10
D1
1-Arm DB Row
3 x 10
D2
DB Farmer's Walk
3 x 40
E
Walk
1 x 30:00
Prep
A
Orange Door Fitness General Warm-Up
2-3 Rounds 2 min Bike/Jog 10 Heels Elevated Goblet Squat 10 DB RDL's 10 Push-ups :10 sec Bar Hang
B
Back Squat
6 x 6 @ 65 %
C
Bench Press
5 x 8 @ 65 %
D
Skull Crushers
1 x 50
E
Walk
1 x 30:00
Prep
A
Orange Door Fitness General Warm-Up
2-3 Rounds 2 min Bike/Jog 10 Heels Elevated Goblet Squat 10 DB RDL's 10 Push-ups :10 sec Bar Hang
B
Back Squat
C
Strict Chin Up
D
Barbell Bicep Curl
E
Walk
1 x 30:00
Christian, Husband, Girl Dad. Owner & Coach, Orange Door Fitness. High School Strength Coach, Lutheran High School South (St. Louis, MO).
With Orange Door Fitness, we emphasize training so that we can better serve our family and community. Take care of yourself, to take care of others.
Start My 7-Day Free TrialNever Played A Sport But Enjoys Training
Verified Athlete"Coach Haun is everything you need or want in a personal trainer: observant, knowledgeable, and precise in giving feedback. Could not recommend more highly."
Former College Tennis Player
Verified Athlete""Justin's use of the TrainHeroic app makes working out more streamlined. The work outs are clear and the app is easy to navigate""
Former College Football Player
Verified Athlete"“Justin, with Orange Door Fitness, listened well to my needs and goals and outlined a program for me that fits them to a T.”"
Former College Football Player
Verified Athlete"Working with Justin for personal training was key to reaching my fitness goals. His effective programming, along with the easy-to-use app, allowed for ongoing improvement and feedback throughout the training cycle."
When you join a team you’re getting more than programming, you’re joining an online community.