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POWERFLOW (Programming Only)

POWERFLOW

General Fitness, Strength & Conditioning, Custom Programming

Coach

Tyler Argento

Powerflow Online Coaching (programming only) offers versatile fitness programming tailored for all levels, using dumbbells, kettlebells, machines, cables, and bands. Our expert-led workouts focus on strength & mobility with scalable options to suit your needs. Whether you’re training at the gym or at home, we provide modifications to ensure you stay consistent and achieve your goals. You will experience effective, efficient, and adaptable coaching designed to fit your exact lifestyle.

(no barbell required - if you prefer to train with a barbell, check out our POWERFLOW barbell programming only version!)

$25 / mo

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POWERFLOW Group Coaching & Programming

The top 5 benefits of this program are: 1. Versatile Equipment Use / 2. Adaptable to All Levels / 3. Comprehensive Fitness Focus / 4. Flexibility for Gym or Home / 5. Lifestyle Integration.

Features

Access to your coach, Tyler Argento.

A dedicated coach who provides ongoing support, checking in with you throughout the month to keep you on track and boost your confidence!

Programming 5 days per week

Daily strength & conditioning that’s accessible and challenging for athletes of any level or background. Can modify to 2-4 days a week.

Exercise Video Guidance

Instructional detailed videos made by Tyler to guide your programming and technique to make execution as easy as possible!

Detailed, expert instruction

A coach 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

Sweating over a lifeless PDF is so last year. Your coach & team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Bands

Recommended

Kettlebells // Some Machines // Cables

Sample Week

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

Monday

POWERFLOW 1*

Prep

Lower Body Warm-Up*

Goblet Squat

Paloff Press

DB Reverse Lunge

Cossack Squat

Single Leg RDL

Tuesday

POWERFLOW 2*

Prep

Upper Body Warm Up

Foam Roll Thoracic and Lower Back Shoulder Cars & Rotation with Ball - 6x/side Worlds Greatest Stretch - 8x/side Band Pass Through - 10x Band Pull Aparts - 15reps Banded Single Arm Lat Pulldown - 10x/side Bottoms Up KB Overhead Press (LIGHTWEIGHT) - 10/side (or use DB if no light KB) 10x/side

DB Bench Press

Band Pull-Apart

DB Arnold Press

1-Arm DB Row

DB Front Raise

DB Lateral Raise

Reverse Flys

Choice of Cardio

Wednesday

POWERFLOW 3*

Prep

Lower Body Warm-Up*

DB Deadlift

Band Rotations

Step Down

Side Plank with Hip Abduction

Romanian Deadlift (RDL)

Glute Bridge

DB Swing

Thursday

POWERFLOW 4*

Prep

Upper Body Warm Up

One-Arm DB Bench Press

Single Arm Single Leg Bird Dog Row

Push-Up

Banded Lat Squeeze

Seated 1-Arm Shoulder Press

DB Renegade Row

Back Extension

Friday

POWERFLOW 5*

Prep

Full Body Warm Up*

Airplanes 2x each side. The 90/90, with Internal Rotation - 3x each side. Hamstring Scoops - 8x/side Lateral Lunge with Rotation - 8x/side Worlds Greatest Stretch - 8x/side Side Steps w/ resistance band around ankles - 12 steps/side Dead Bug - 10x/side Air Squats - 10 reps Band Pass Through - 10x Band Pull Aparts - 15x Banded Single Arm Lat Pulldown - 10x/side Bottoms Up KB Overhead Press (LIGHTWEIGHT) - 10x/side (or use DB if no light KB)

Single Leg Squat

Single Leg Glute Bridge

Single Arm Single Leg Bench Press

Meadow Row

DB Snatch

Standing Cable Wood Choppers

Inchworm

Copenhagen Plank

Coach