Fortitude Gym HQ

Strength & Conditioning
Coach
Sal Alosi

Training hard can take its toll on the body. Improving your ability to recover between training sessions is an aspect overlooked by most people. Taking the time to address your soft tissue quality and joint range of motion will decrease the soreness you may have from training and improve your overall training experience. Our Regeneration Program is designed to complement all of our 12-week training programs. Perfect for our WED / SAT OFF days, can be completed on non-lifting days, after your training session, or as a stand-alone program.

Features
2 sessions per week
Must use App app to view and log training
Team Training
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PROFESSIONAL COACHING
Get access to a coach w/ 20 years of experience at the collegiate & professional level!
Features
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Programming 2 days per week
Regen that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Custom instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Track your progress all through this app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Wednesday
REGEN 01 - WEEK 9 DAY 3

Prep

A

Roll C

You will need the following for this series: Foam Roller Lacrosse Ball Softball Perform 10 Passes At Each Position: Ball - Foot Softball - Psoas / TFL / Glutes Lower / Upper Back Lat / Extension / Upper Back

Prep

B

Warmup: Hip Series C

Complete 5 Reps For Each Movement: One Knee Hip Flexor Active One Knee Heel Sit Active Cobra / Heel Sit Inch Worm

C1

AAB: Assault Bike

3 x 1:00

C2

Reverse Hyper: Med Ball

3 x 10

C3

Row: Ring

3 x 10

Recovery

D

Post Stretch: Wall C

Hold Each Position For 20-60 Seconds Each: Hamstring Glute Overhead Squat 90/90

Saturday
REGEN 01 - WEEK 9 DAY 6

Prep

A

Roll C

You will need the following for this series: Foam Roller Lacrosse Ball Softball Perform 10 Passes At Each Position: Ball - Foot Softball - Psoas / TFL / Glutes Lower / Upper Back Lat / Extension / Upper Back

Prep

B

Warmup: Hip Series C

Complete 5 Reps For Each Movement: One Knee Hip Flexor Active One Knee Heel Sit Active Cobra / Heel Sit Inch Worm

C1

AAB: Assault Bike

3 x 1:00

C2

Reverse Hyper: Med Ball

3 x 10

C3

Row: Ring

3 x 10

Recovery

D

Post Stretch: Wall C

Hold Each Position For 20-60 Seconds Each: Hamstring Glute Overhead Squat 90/90

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Train Smart, Recover Smarter!

You can train harder and longer when you recover smart.

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FORTITUDE REGEN
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FORTITUDE REGEN
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FORTITUDE REGEN
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