Perrine Performance: Training by Cody Christensen in TrainHeroic

Perrine Performance

General Fitness, Tactical / Military, Personal Training, Strength & Conditioning
Coach
Cody Christensen

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

Features
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Access to your coaches
Coach who will hold you accountable and provide the feedback you need to grow
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Programming 4 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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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach 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
Week 1 Day 2

A

Pre Warm Up warm up

For Completion

Prep

B

Deadlift Prep

3 Rounds 10x Scap Depressions 10x Supine Row (Underhand Grip) or Bent Over Rows with Underhand Grip 5L/5R Touchdown Squat (Slow that tempo DOWN) 3L/3R See Saw to Vertical Jump

C1

Pull-Up

4 x 8

C2

Single Leg RDL

4 x 8

C3

Lunge

4 x 10

C4

Athletic Burpee

4 x 8

D

Cool Down Progression

For Completion

Sunday
2nd Day of LIFTmas

A1

Yates Row

1 x 2

A2

Barbell Bent Over Row

1 x 1

Monday
Active Recovery Warm Up/Cool Down

A

Pre Warm Up warm up

2 x 1

B

Cool Down Progression

1 x 1

Monday
3rd Day of LIFTmas

A1

RDL PA

1 x 3

A2

Yates Row

1 x 2

A3

Barbell Bent Over Row

1 x 1

Tuesday
Week 1 Day 4

A

Pre Warm Up warm up

For Completion

Prep

B

Squat/Condo Prep

Complete: 10x Scap Depressions :15 Seated Arm Swings Spiderman Crawls W/ Elbow Drop 10x Pull-Ups/Banded Pull Downs/ Lat Pull Downs :15 L/R Kneeling Arm Swings Spiderman Complex to Vertical Twist 10x Pull-Ups/Banded Pull Downs/ Lat Pull Downs :15 L/R Staggered Stance Arm Swings

C1

Goblet Squat

4 x 8

C2

DB Floor Press

4 x 5

D

Run

8 x 100

E

5 Minute Post Run Cooldown

For Completion

Tuesday
4th Day of LIFTmas

A1

PA Barbell Shrugs

1 x 4

A2

RDL PA

1 x 3

A3

Yates Row

1 x 2

A4

Barbell Bent Over Row

1 x 1

Wednesday
Week 1 Day 5

A

Pre Warm Up warm up

For Completion

Prep

B

Dynamic Movement Prep Alpha

2 Rounds :30 - 4 Way Dead Bugs 5 - Inch Worms 5 L/R - Knee Hug To Horizontal Lunge Twist 15 L/R - One Arm Banded Lateral Raise (Use what you have available to apply slight load) 15 - Reverse Shrugs

C

Intro Power Clean Warm Up

3 x 3

D

Power Cleans

5 x 3

E1

Chin-Up

3 x MAX

E2

Step-Up

3 x 10

Strength/Power

F

Dynamic Circuit

Complete 5 Rounds 3 - Depth Jumps 12" - 18" 5 - Jam Squats

G

Cool Down Progression

For Completion

Wednesday
5th Day of LIFTmas

A1

Power Cleans

1 x 5

A2

PA Barbell Shrugs

1 x 4

A3

RDL PA

1 x 3

A4

Yates Row

1 x 2

A5

Barbell Bent Over Row

1 x 1

Thursday
6th Day of LIFTmas

A1

Step-Ups

1 x 6

A2

Power Cleans

1 x 5

A3

PA Barbell Shrugs

1 x 4

A4

RDL PA

1 x 3

A5

Yates Row

1 x 2

A6

Barbell Bent Over Row

1 x 1

Friday
7th Day of LIFTmas

A1

Loaded Russian Twist

1 x 7

A2

Step-Ups

1 x 6

A3

Power Cleans

1 x 5

A4

PA Barbell Shrugs

1 x 4

A5

RDL PA

1 x 3

A6

Yates Row

1 x 2

A7

Barbell Bent Over Row

1 x 1

Saturday
8th Day of LIFTmas

A1

PA Staggered Stance Squat

1 x 8

A2

Loaded Russian Twist

1 x 7

A3

Step-Ups

1 x 6

A4

Power Cleans

1 x 5

A5

PA Barbell Shrugs

1 x 4

A6

RDL PA

1 x 3

A7

Yates Row

1 x 2

A8

Barbell Bent Over Row

1 x 1

Saturday
Week 1 Day 1

Prep

A

Iso Stability

2 Rounds :30 Dead Bug Home Pos to :30 Alternating Contralateral Dead Bug 5R / 5L :05 Side Pillar Hold to Hip Drop 2R / 2L IT Band Slow Twisting Kick :15 Kneeling Arm Swing

B1

Squat

3 x 5 LWP +5lb

B2

Press

3 x 5 LWP +2.5lb

C1

DB Farmer's Walk

3 x 40

C2

Single Arm Shrug

3 x 12

D1

Rear Delt Flyes

3 x 10

D2

DB Lateral Raise

3 x 10

D3

DB Front Raise

3 x 10

Coach
coach-avatar Cody Christensen

I am a Power Athlete Block One Coach. My goal and passion is to empower your daily, occupational, and athletic performance through building your physical and mental capabilities in training.

The Proof
verified-athlete-avatar Brad Baisch

Tactical Athlete

Verified Athlete

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Perrine Performance
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Perrine Performance
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Perrine Performance
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Perrine Performance