Pro Health
The Firm LBS
General Fitness, Functional Fitness, Strength & ConditioningFor adults getting back in shape, or starting for the first time.
You don't need to be in shape to start, and you don't need two hours a day. Pro Health builds you up week by week with strength training, conditioning and mobility that fit a real schedule. Whether you're a weekend warrior, a parent chasing kids or just want to feel like yourself again, this is your team.
How it works: 4 focused workouts a week in the TrainHeroic app, with a video demo for every exercise. Start where you are, and I'll progress you as you get stronger. If something doesn't feel right, message me and I'll give you a swap.
Feel stronger, move better and build habits that last. Try it free for 7 days.
A1
Overhead Squat
3 x 10
A2
Reverse Hypers
3 x 15
A3
One leg line hops
3 x 10
B
Back Squat
10, 10, MAX
C
DB Bulgarian Split Squat
4 x 5
D1
Kettle Bell Swing*
1 x 10
D2
Rowing
1 x 15
A1
Bottom of the Dip Hold*
3 x 30
A2
Jefferson Curl
3 x 15
B
Barbell Bench Press
3 x 10
C1
DB Push Press
1 x 10
C2
Push-Up
1 x 10
C3
Body Pullup
1 x 10
D1
Standing DB Calf Raise
3 x 20
D2
Back Extension
3 x 20
A1
Reverse Step Up
3 x 15
A2
Banded Duck Walk*
3 x 20
A3
Squat Calf Raise Iso Hold
3 x 30
B
Deadlift
5 x 1
C1
Deadlift
10 x 1
C2
Pull-Up
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
D1
Band Pull-Apart
3 x 20
D2
DB Lateral Raise
3 x 15
D3
Skull Crusher
3 x 10
A1
GHD Supine Hold
3 x 30
A2
T-spine Banded Rotation
3 x 10
A3
Banded Tricep Extension
3 x 25
B
Shoulder Press
5 x 5
C
Bent Over Row
3 x 8
D1
Wall Balls
1 x MAX
D2
DB Hang Power Clean 2
1 x MAX
D3
Box Jump
1 x MAX
D4
Push-Up
1 x MAX
D5
Assault Bike
1 x MAX
D6
Rest
1 x 1:00
Kade Lingemann
Strength coach with 20 years of experience. I help busy adults get stronger, move better and build habits that last, starting exactly where they are, and I coach every member directly in the app.
When you join a team you’re getting more than programming, you’re joining an online community.
Pro Health
Pro Health
Pro Health
