Pentalpha Athlete: Phit 45

Pentalpha

Football , Functional Fitness, Bodybuilding, Hockey, Wrestling

Coach

Marlon Azurdia

"As Within So Without" is used to describe the correspondence between you inner strength being a reflection of your outer strength. We're building a MINDSET here. Pentalpha is based on a system that utilizes a unique blend of training methods used to develop Athletes in sports such as Crossfit, Functional Bodybuilding, Football, Hockey, Wrestling, Running and MMA. Methods that professional athletes, as well as myself have personally used to forge an unbreakable mindset & Body. Both programs are designed to help get you stronger MENTALLY & PHYSICALLY, improve mobility, flexibility, posture, endurance, put on lean muscle mass, break PR's while using all the basics tools and equipment found in most commercial & home gyms. Whether you're a pro or new to functional fitness, expect to have some of the best workouts of your life! Leave every session feeling accomplished and energized while receiving 1 on 1 support from your coach and a training community that's here to work hard and push each other on the path to becoming the Phittest Version Of Yourself. .

$29 / mo

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Phit in 45

Phit 45: Strength & Conditioning that utilizes Crossfit/Functional Fitness/Bodybuilding + Mobilty to give you a balanced exercise program that delivers results in under 45min, 3-4 times per week. Perfect for those tight on time but wanting to have a well organized ongoing training program to help them reach their Phitness Goals.

Do More In Less Time

Program includes: Specialized warmups geared towards priming the body for optimal performance using mobility and rehabilitative exercises. - Plyometrics for priming explosive power, strength & athleticism - periodized Strength training for building a solid foundation. - Constantly Varied protocols that implement weights + calisthenics to build muscle, athleticism and stamina.

Feel Good Moving Well

A boost in confidence goes along way! There's nothing better than feeling Physically Phit, no matter how old you are, or if you have an athletic background of not. When you can NATURALLY obtain the highest levels of energy, move efficiently, lift heavy, and have great endurance all at once, there's nothing in the world you no longer think you cannot do!

Constantly Varied

Has your Training become stagnant? Stale? Too much of the same old not no longer producing results? Both PHIT & ATHLETE are programmed with tons of progressional varieties from week to week to keep the body guessing & adapting to a constantly changing stimulus which is proven to produce greater results over a shorter period of time.

Fall In Love With The Process

Look forward to the process. No more guessing or wondering if you're structuring your program out correctly or not. This program is methodically structured out and planned in advance for you so you can simply put your energy into showing up each and every single training day. Trust the process, the results will come!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbells // Barbell // Squat Rack // Pullup Bar // Kettlebells

Recommended

Bands // Assault Bike // Rower // Ski Erg // Bike Erg/Stationary Bike // Crossfit/Functional Fitness Gym // Sandbags

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 2

Lower Body Warmup/mobility

1 x 1 @ 7:00

Upper Body Warmup/mobility 1

Reverse Lunges

3 x 10 @ 10

TRX Y-Raises

3 x 15

Back Extension

3 x 15

Straight Arm Pulldown

3 x 15

Rowing Intervals

10 x 00:30 @ 30

Front Plank on Elbows

8 x 30 @ 30

Lower Body Stretch Circuit 1

3 x 3:00

Upper Body Stretch Routine 1

1 x 3:00

Monday

Wk1D3 - Rest Day

Tuesday

Week 1 Day 3

Lower Body Warmup/mobility

1 x 1 @ 7:00

Upper Body Warmup/mobility 1

DBL DB Clean

4 x 12

Pull-up Series

4 x 12

DB Push Press

4 x 12

Hanging/Laying Leg Raises

3 x 15

Ski Erg Intervals

10 x 30 @ 30

Side Plank on Elbows

8 x 30 @ 30

Lower Body Stretch Circuit 1

3 x 3:00

Upper Body Stretch Routine 1

1 x 3:00

Wednesday

Week 1 Day 4

Lower Body Warmup/mobility

1 x 1 @ 7:00

Upper Body Warmup/mobility 1

Conditioning

Circuit

Every 10min for 5 rounds (50min total) Perform the following Exercises (C1-C2-C3-C4-C5) in order as quick as you can. Rest the remaining amount of time. Try to keep your time as close as possible each round.

Assault Bike

5 x 20

Step-Ups

5 x 20

Burpee

5 x 20

Db Plank Rows

5 x 20

Sit-up

5 x 20

Lower Body Stretch Circuit 1

3 x 3:00

Upper Body Stretch Routine 1

1 x 3:00

Saturday

PHIT 45: W1/4, D1/4..

MAP - Dynamic Warmup - LOWER BODY MOBILTY - MAP

MAP - Soft Tissue Rolling/lower + Upper Body - MAP

MAP - Upper Body Mobilty Cicuit

Conditioning

Emom X 8min (DBPS/Bjumps)

Emom x 8min (4 sets of each exercise) 1st: 30sec x as many reps as possible of (amrap) Alternating Dumbell Power Snatches at moderate to challenging weight. Feel free to work up each h set. 2nd: 30sec x As many reps as possible (amrap) box jumps onto 20-30" box (soft box proffered to avoid injury) Log your weights to comments

Map - Barbell BACK Squats

7 x 4

Conditioning

90 On/30 Off X 10min (Kbs/SLJ/TTB)

90sec of work to 30sec rest interval = 1 round. Perform 5 rounds. 90sec: 10 x Kettle bell swings + 10 Split Lunge Jumps per leg + amrap Toes to Bar/knees to elbows/v-sits/situps in Remaining amount of time. 30sec: REST. record number of Toes to Bar/knees to elbows/v-sits/situps in comments.

Conditioning

Assault Bike (50cals)

Complete 50 cals on the assult bike as fast as possible. Record your time.

Map - Strict Chin Ups. Crossfit/Gymnatics/Calisthenics

3 x 10

Map - Dumbell BICEP CURLS - From Standing

3 x 15

Map - Plank with Alternating Leg Abductions

3 x 0:30

Coach

More from Pentalpha

Marlon Azurdia

Marlon Azurdia is a 3 x Crossfit Regionals Athlete, 2x Games Athlete and an extensive background in Football where he was at the top of the sport at the Junior Level, University, and later invites to try out for Several CFL Teams. Today he's a full time coach where he works personally and remotely with athletes and individuals ranging from amateur to professional.

Lets Get Moving!

The path to becoming the Phittest Version Of Yourself starts here!

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FAQs

Im new to functional fitness/crossfit. Is this program for me?

This program is designed to develop the athletic potential that exists within everyone. It's geared towards functionally building the body to improve your overal performance. There are variations & modifications to workouts so that everyone can participate.

Does functional fitness cause injuries?

When done incorrectly, any sort of exercise or sports activity can cause injuries. That is my this program focuses on working the body in a holistic fashion so that every part of the body is trained equally in or to build a resilient & confident athlete.

$29/M is more than most programs on TH. Why is this?

The amount of support that you have access to working directly with the creator of this program up to 4x/W is what reflects the cost you will be paying. It's worth the extra bucks to have your questions answered directly by a pro opposed to an assistant coach or someone managing the app.

The Proof

Shiraz Mohammed

Father of 2, Student, Musician, Athlete

Verified Athlete

"Training with Marlon has had a huge impact on my life both physically and mentally. His remote programming has guided me through finding myself as an individual/athlete and what works best for me through my hectic schedule of working full time, being a student and father."

Join Your Virtual Gym

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

Pentalpha Athlete: Phit 45