Prairie Barbell Fitness

Coach
Lauren Kushner

Features
7 sessions per week
Must use App app to view and log training
Team Training

$20 / mo
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More Energy
Incorporating strength training into your life can help give you more energy to tackle daily activities.
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Feel Better
You can experience an array of benefits that contribute to feeling better physically, mentally and emotionally. Strength training is the secret weapon.
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Enhance Functional Strength
Strength training can have a transformational impact on your physical capabilities, movement patterns, and overall quality of life.
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Improve Body Composition
Increase lean muscle mass and reduce body fat while improving your body image and self confidence.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Push

A

Push-Up

3 x 12

B

Band Chest Fly

3 x 12

C

Incline Push-up

3 x 12

D

Banded Chest Press

3 x 12

E

Banded Tricep Pushdown

3 x 12

F

Banded Overhead Triceps Extension

3 x 12

Sunday
Cardio

A

Cardio

1 x 30:00

Monday
Legs A

A

Banded Deadlift

3 x 12

B

Banded Squat

3 x 12

C

Banded Split Squat

3 x 12

D

Goblet Squat

3 x 12

E

Bulgarian Split Squat

3 x 12

F

Banded Seated Calf Raise

3 x 15

Tuesday
Cardio

A

Cardio

1 x 30:00

Wednesday
Pull

A

Band Assisted Pull-up

3 x MAX

B

Banded Lat Pulldown

3 x 12

C

Banded Seated Row

3 x 12

D

Banded Pullover

3 x 12

E

Banded One Arm Row

3 x 12

F

Band Face Pull

3 x 12

Thursday
Legs B

A

Banded Good Morning

3 x 15

B

Banded Glute Bridge

3 x 15

C

Seated Banded Leg Curls

3 x 15

D

Banded Lunges

3 x 15

E

Banded Clamshells

3 x 15

F

Banded Fire Hydrants

3 x 12

Friday
Shoulders + Biceps

A

Banded Shoulder Press

3 x 12

B

Banded Lateral Raise

3 x 12

C

Banded Reverse Fly

3 x 12

D

Banded Front Raise

3 x 12

E

Banded Biceps Curl

3 x 12

F

Banded Preacher Curl

3 x 12

Friday
Cardio

A

Cardio

1 x 30:00

Saturday
Recovery Cardio

A

Cardio

1 x 60:00

Coach
More from Prairie Barbell Fitness
coach-avatar Lauren Kushner

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PBF Fit Crew - Home Base
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PBF Fit Crew - Home Base
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