Brandon Smith: The Kinda Fit Dad

Mobility, Functional Fitness, Functional Training, Strength & Conditioning
Coach
Brandon Smith

Features
7 sessions per week
Must use App app to view and log training
Team Training
benefit-image-0
Functional FITNESS That ACTUALLY MATTERS
Strength training & conditioning workouts that actually replicate the real situations you will find yourself in as a parent so you can be STRONG, FIT & PAIN FREE for a great QUALITY OF LIFE all while doing it in 1/3 of the time it's taking others.
benefit-image-1
A Life You've ALWAYS WANTED
Becoming STRONG, FIT & PAIN FREE all while LOSING BODYFAT, IMPROVING MENTAL CLARITY + IMPROVING YOUR HEALTH!!
benefit-image-2
Taking Your LIFE BACK!!
Earning your quality of life & setting a direct example for your kids to grow up doing the same.. Meaning NOW you don't have to worry about your kids growing up to make unhealthy choices either!!
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 3 days per week
Structured 3 day per week, 30 min per day program that will address mobility, functional strength + fitness that will GIVE YOU YOUR LIFE BACK
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Full access to training, video descriptions, mobility flows & nutrition goals to help you THRIVE!!
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 of 8

A

Mobility Flow 3 (Posterior Focus)

1 x 1

Strength 1

B

(FULL EQUIPMENT TRACK) 3 Supersets: 8 Single Leg Barbell RDL/Side 16 Alt. Deadbugs (DB ONLY TRACK) 3 Supersets: 8 Single Leg DB RDL/Side 16 Alt. Deadbugs (NO EQUIPMENT TRACK) 3 Supersets: 8 Single Leg Bodyweight RDL/Side 16 Alt. Deadbug *Choose a lighter weight & focus on balance. Rest :60 b/t sets*

Strength/Power

C

Strength 2

(FULL EQUIPMENT TRACK) 3 Supersets: 8 Goblet or Suitcase Style Front Foot Elevated Split Squat/Side :30 Barbell Anti Rotations (DB ONLY TRACK) 3 Supersets: 8 Goblet or Suitcase Style Front Foot Elevated Split Squat/Side (If no plate/platform to stand on do a split squat regular) :30 DB Anti Rotations (NO EQUIPMENT TRACK) 3 Supersets: 8 Front Foot Elevated Split Squat (Do a regular split squat if no platform to stand on) :20 Side Plank with Hip Dip/Side *Choose light to Moderate load with both movements but prioritize ROM over loading. Rest :60 b/t sets*

METCON

D

(FULL EQUIPMENT) AMRAP x 5 Min: 5 Hang DB Power Cleans 5 DB Push Press (DB ONLY) AMRAP x 5 Min: 3 Hang DB Power Cleans (R) 3 DB Push Press (R) 3 Hang DB Power Cleans (L) 3 DB Push Press (L) (BODYWEIGHT ONLY) AMRAP x 5 Min: 5 Air Squats OR Squat Jumps 5 Pushups, Elevated Pushups or Knee Pushups

Sunday
Habit Week 1

Habits

A

Nutrition Mastery Habits

(1) Drink 12-16oz of water 1st thing in the morning prior to any other beverages/foods. (2) Prepare your own breakfast. (Use your free guide for meal ideas) Note 0 if no habits were completed, 1 if 1 habit was completed & 2 if both habits were completed. We will gradually change the focus every few weeks after we've mastered specific lifestyle habits.

Monday
Habit Week 1

Habits

A

Nutrition Mastery Habits

(1) Drink 12-16oz of water 1st thing in the morning prior to any other beverages/foods. (2) Prepare your own breakfast. (Use your free guide for meal ideas) Note 0 if no habits were completed, 1 if 1 habit was completed & 2 if both habits were completed. We will gradually change the focus every few weeks after we've mastered specific lifestyle habits.

Monday
2025-02-04

A

Full Body Mobility Flow (10 Min)

Tuesday
Week 1 of 8

A

Mobility Flow 2 (Core Focused)

1 x 1

Strength 1

B

(FULL EQUIPMENT TRACK) 3 Supersets: 8 Single Arm Landmine Press/Side 8 Barbell Split Stance Row/Side (DB ONLY TRACK) 3 Supersets: 8 Single Arm DB Floor Press/Side 8 Split Stance DB Row/Side (BODYWEIGHT ONLY TRACK) 3 Supersets: 8 Pushup w/ Shoulder Tap/Side :20 Split Stance Bodyweight Row Hold/Side *Choose a light to mod load. Rest :60 b/t sets*

Strength 2

C

(FULL EQUIPMENT TRACK) 3 Supersets: :30 Overhead DB Hold/Side 8 DB Windmill/Side (DB ONLY TRACK) 3 Supersets: :30 Overhead DB Hold/Side 8 DB Windmill/Side (BODYWEIGHT ONLY TRACK) 3 Supersets: 40 Overhead Marches *20/Side* 8 Bodyweight Windmill/Side *Choose a moderate to potentially heavy load on the overhead hold (full ROM 1st & bicep stays close to ear no matter what. If we cant do that, its not safe to use). On windmill go light or even no weight. You don't need much. Rest :60 b/t sets*

METCON

D

(FULL EQUIPMENT) EMOM x 10: Odd: 5 Strict Pullups, Banded Strict Pullups or Ring/TRX Rows Even: 5-10 Burpees, Up-downs or Assisted Burpees (DB ONLY) EMOM x 10: Odd: 10 Single Arm DB Rows (L/R) Even: 5-10 Burpees, Up-downs or Assisted Burpees (BODYWEIGHT ONLY) EMOM x 10: Odd: 10 Backpack Rows (Or any at home object) Even: 5-10 Burpees, Up-downs or Assisted Burpees

Tuesday
Habit Week 1

Habits

A

Nutrition Mastery Habits

(1) Drink 12-16oz of water 1st thing in the morning prior to any other beverages/foods. (2) Prepare your own breakfast. (Use your free guide for meal ideas) Note 0 if no habits were completed, 1 if 1 habit was completed & 2 if both habits were completed. We will gradually change the focus every few weeks after we've mastered specific lifestyle habits.

Wednesday
Habit Week 1

Habits

A

Nutrition Mastery Habits

(1) Drink 12-16oz of water 1st thing in the morning prior to any other beverages/foods. (2) Prepare your own breakfast. (Use your free guide for meal ideas) Note 0 if no habits were completed, 1 if 1 habit was completed & 2 if both habits were completed. We will gradually change the focus every few weeks after we've mastered specific lifestyle habits.

Wednesday
2025-02-06

A

Full Body Mobility Flow (10 Min)

Thursday
Week 1 of 8

A

Mobility Flow 1 (Hip/Quad/Shoulders)

1 x 1

Strength 1

B

(FULL EQUIPMENT TRACK) 3 Supersets: 4 Tempo Back Squats OR Box Squats 8 Single Leg Glute Bridge/Side (DB ONLY TRACK) 3 Supersets: 8 Tempo Goblet Squat OR Box/Chair Squats 8 Single Leg DB Glute Bridge/Side BODYWEIGHT ONLY TRACK: 3 Supersets: 12 Tempo Air Squats w/ :02 Pause in Bottom (Sit to a Chair IF Needed For Knee Pain) 8 Single Leg Glute Bridge/Side (Bodyweight only & no DB) *Go lighter than you think on the squats. 4 reps at this tempo is going to take nearly :30 & probably :40-45 for the Bodyweight version. This DOES NOT need to be incredibly heavy & is likely VERY far off your max. Rest :60 b/t sets*

Strength 2

C

(FULL EQUIPMENT TRACK) 3 Supersets: 4 Tempo Deadlift 8 Single Arm Tempo DB Bench/Side (DB ONLY TRACK) 3 Supersets: 8 Single DB Tempo Deadlift (:03 Negative on Way Down) 4 Tempo Pushup (:03 Negative. May use knees or elevated pushup) BODYWEIGHT ONLY TRACK: 3 Supersets: 8 Tempo Bodyweight Hip Hinge 4 Tempo Pushup *Go lighter than you think on the deadlifts. 4 reps at this tempo is going to take nearly :30 & probably :40-45 for the Bodyweight version. This DOES NOT need to be incredibly heavy & is likely VERY far off your max. Rest :60 b/t sets*

METCON

D

(FULL EQUIPMENT) 3rds For Time: 15 Plate Ground to Overhead 30 Reverse Lunge or Air Squat (DB ONLY) 3rds For Time: 15 Single DB Ground to Overhead 30 Reverse Lunge or Air Squat (BODYWEIGHT) 3rds For Time: 15 Backpack or Home Object Ground to Overhead 30 Reverse Lunge or Air Squat

Thursday
Habit Week 1

Habits

A

Nutrition Mastery Habits

(1) Drink 12-16oz of water 1st thing in the morning prior to any other beverages/foods. (2) Prepare your own breakfast. (Use your free guide for meal ideas) Note 0 if no habits were completed, 1 if 1 habit was completed & 2 if both habits were completed. We will gradually change the focus every few weeks after we've mastered specific lifestyle habits.

Friday
Habit Week 1

Habits

A

Nutrition Mastery Habits

(1) Drink 12-16oz of water 1st thing in the morning prior to any other beverages/foods. (2) Prepare your own breakfast. (Use your free guide for meal ideas) Note 0 if no habits were completed, 1 if 1 habit was completed & 2 if both habits were completed. We will gradually change the focus every few weeks after we've mastered specific lifestyle habits.

Friday
2025-02-08

A

Full Body Mobility Flow (10 Min)

Saturday
Habit Week 1

Habits

A

Nutrition Mastery Habits

(1) Drink 12-16oz of water 1st thing in the morning prior to any other beverages/foods. (2) Prepare your own breakfast. (Use your free guide for meal ideas) Note 0 if no habits were completed, 1 if 1 habit was completed & 2 if both habits were completed. We will gradually change the focus every few weeks after we've mastered specific lifestyle habits.

Saturday
2025-02-09

A

Full Body Mobility Flow (10 Min)

FAQs
Do I need a gym to do this?
NOPE! In fact, you only need YOURSELF & enough space to move freely. We have workout tracks for a FULL GYM, DB/KB ONLY or BODYWEIGHT meaning ANYONE can do this!
Who is this for?
Parents who need an effective, structured & well rounded program in order to pursue a healthy lifestyle despite the demands of parenting.
What if I miss a day?
No problem! It stays in your calendar so you can either go back & do it another day or move the workout to your preferred day.
What should I expect to see on a typical training day?
Warmup mobility flow with a video led by me, 1-2 strength blocks with supersets of corrective exercises. 4-6 total working sets per session. To finish, a conditioning workout that will be constantly varied lasting 5-10 minutes in length.
How long should each workout take?
30 minutes or less. The program layout is designed to take you this amount of time so long as you follow the guidance & direction on loading + rest times per set.
How much communication will I receive from the coach?
You will have access to me via app or private message as much as you need in order to go over form, ask any questions or get clarification on a topic. Their will also be weekly group calls where you will get to speak to me in real time to ask in depth questions.
Is there long term contracts?
Nope! In fact, if you need to cancel then simply provide adequate notice in accordance to TrainHeroic's policy & the charges stop.
How do I access the specialty programs?
Message me in app indicating what you'd like added in the calendar & I'll send it directly to you for the date you specify.
Join Your Virtual Gym

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

Fit FOR LIFE Sentence
screenshot1
Fit FOR LIFE Sentence
screenshot2
Fit FOR LIFE Sentence
screenshot3
Fit FOR LIFE Sentence