Hot Seller

Performance Explored

Coach
Vernon Griffith

Features
6 sessions per week
Must use App app to view and log training
Team Training
$50 / mo
Start My 7-Day Free Trial
benefit-image-0
Hybrid Style Programming
With the growing space of hybrid training there is a lot of confusion on the most effective way to train it. This program takes all of our experience working with professional athletes for over a decade to bring that athletic style programming and endurance focused longevity into one singular approach.
benefit-image-1
Train with a Team
One of the hardest goals of a fitness journey, especially with an app based program is community. Through the app and message board you will never be alone with everyone from the team checking in, responding and training right along with you daily.
Features
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
High End Capacity and Plyos Day

A1

Plank

2 x 1

A2

Deadbug

2 x 8

B1

Front to Back Single Leg Pops to Elevated Surface

2 x 15

B2

Across Midline Single Leg Pops

2 x 15

B3

Walking Lunge with T-Spine Rotation

2 x 5

C1

Forward Leg Swings

1 x 10

C2

Lateral Leg Swings

1 x 8

D1

Step In Lunges

2 x 8

D2

Split Squat Drop

2 x 8

E1

Skips for sprints

2 x 20

E2

Reverse Reach Backs for Sprints

2 x 20

F

Walk Ins

6 x 30

G1

Kettlebell Swing

4 x 12

G2

Rhythm Broad Jump into Max Effort Broad Jump

4 x 3

H1

Pulsing Split Squat

2 x 20

H2

Marching Glute Bridge with Hips Up

2 x 8

Monday
Pull Lift

A1

Shin Box Fold

2 x 8

A2

Figure 4 Flow

2 x 8

A3

Kneeling T-Spine with Shoulder Opener

2 x 6

B1

Hip Flexor Plank

2 x 10

B2

Single Leg Glute Bridge ISO

2 x 10

C

Trap Bar Deadlift

4 x 4

D1

Chin Ups

3 x 8

D2

Two Leg Posterior Bridge

3 x 15

E1

Traditional Dumbbell Row

3 x 8

E2

Copenhagen from Bench with Knee

3 x 15

F1

TRX High Elbow Row

3 x 12

F2

Double Supinated Dumbbell Bicep Curl

3 x 10

G1

Farmers Carry

4 x 50

G2

Dead Hang

4 x 45

Tuesday
Core, Pull Accessory Conditioning

A1

Shin Box Rotation

1 x 8

A2

Glute Mobilization

1 x 8

B1

Adductor Rock to Hip Walk Out

2 x 8

B2

Lateral Squat

2 x 8

C1

Half Kneeling Face Away Cable Rotations

3 x 8

C2

Half Kneeling Lateral Bend

3 x 8

D

Drop Step Cable Rotations

3 x 6

E1

Barbell Bicep Curl

3 x 8

E2

90 Degree Bicep Barbell Hold

3 x 10

E3

Groin Squeeze

3 x 2

F1

Hammer Dumbbell Curls

3 x 8

F2

Seated Fist Groin Squeeze

3 x 10

G1

Ski Erg

5 x 20

G2

Hollow Rock

5 x 15

G3

Plank

5 x 45

Wednesday
Push Lift

A1

Banded Hip Distraction Pulling into Hip Extension

2 x 10

A2

Push up

2 x 10

B1

Banded Chest Primer

2 x 10

B2

Band Pull Aparts

2 x 10

C

Sub Max Effort Plyo Push Up

2 x 8

D

Bench Press Tips with GBRS

3 x 8

E1

FFE Dumbbell Split Squats

3 x 8

E2

Side Bridge Adductor Scissor

3 x 15

F

Seated Dumbbell Shoulder Press

3 x 8

G1

Weighted Push up

3 x 12

G2

Barbell FFE Zercher ISO Hold

3 x 15

H1

Sled Push

4 x 50

H2

Push-up to Pike

4 x 8

Thursday
Extended Capacity Work

A

Running

1 x .5

B1

Forward Leg Swings

1 x 10

B2

Lateral Leg Swings

1 x 10

B3

Lateral Squat

1 x 10

B4

Rapid Decel Deadbug

1 x 10

C

Running

4 x 200

D

1 mile run

Friday
Mobility, Core and Press Accessory

A1

Shin Box Rotation

2 x 8

A2

Shin Box with IR Hold

2 x 2 @ 5

B1

Supported Unilateral Squat to Hinge

2 x 6

B2

Supported Lateral Squat

2 x 8

C1

Rolling Shoulder Armbar

2 x 8

C2

Push Up to Shoulder Airplane

2 x 4

D1

Barbell Ab Roll Out

3 x 8

D2

Close Grip Push Up

3 x 12

E1

Dumbbell Skull Crushers

3 x 8

E2

Tricep Press Downs

3 x 8

F

Go for a 20 min walk

1 x 20:00

Coach
More from Performance Explored
coach-avatar Vernon Griffith

Join Your Virtual Gym

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

Raw Total Readiness Program
screenshot1
Raw Total Readiness Program
screenshot2
Raw Total Readiness Program
screenshot3

More from Performance Explored

teams
programs
Raw Total Readiness Program
Start My 7-Day Free Trial