Rooted in Christ: Training by Cory Caruthers in TrainHeroic

Caruthers Fitness

Functional Fitness, General Fitness

Coach

Cory Caruthers

Features
5 sessions per week
Must use App app to view and log training
Team Training

$15 / mo

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Efficient Training

You don't need to spend a ton of time in the gym to get results. As a parent, you also don't have a ton of time to spend in the gym each week. That is why this training plan is 3 strength sessions/week. Each session will hit mobility, strength, power, hypertrophy, and conditioning. It is not just about working harder; it's also about working smarter.

Smarter Training

It is important to train hard, but you have to do it in a smart way. That is why in my training, there is added mobility for the joints. This will be your recovery days that can be done anywhere, even at home. What is the point of being strong and looking good, if I don't feel good? Mobility training is a non-negotiable, especially as we get older.

Minimal Equipment

Minimal equipment to make this a more accessible program. If you have a home gym and have a few kettlebells or dumbbells, bands, and a TRX, than this will be perfect. If you go to a gym, you don't have to worry about waiting for any equipment. The goal is to give high value training with minimal barriers.

Flexible Schedule

As a parent, I know time can be hard to manage. That is why I want to make this training plan flexible during the week. 3 days a week, full body, gives you plenty of flexibility to move your training around. With kids, you never know what will happen, and 3 days is way more accessible to move around than 5 days a week.

Rooted in Christ

I am creating this to create opportunity to worship God during our workouts. Being more intentional to put God first. chats open for prayer requests, bible takeaways, questions, and more! I will have prompts for each workout to start and end the workout with prayer. Daily reminders to get into Gods word. This is not just a Team Workout; this is a team Rooted in Christ.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches 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. I will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

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

Sunday

Full Body A

Pray

1 x 2:00

Full Body Prep

1. Take 2 minutes to foam roll feet, quads, upper back 2. a. banded over and back x10 b. Hip 90/90 switch x 5 ea. c. Sprinter Stance Anterior Loaded Good Morning x 5 ea. x3 rest 30 seconds after ea round

Kettlebell Swings

4 x 5

Box Jumps

4 x 3

Contralateral Split Squat

4 x 5

TRX Inverted Rows

4 x 5

QUAD T-SPINE ROTATIONS

4 x 5

Push Ups

3 x 10

KB/DB RDL

3 x 10

Single Arm Z Press

3 x 10

EMOM

5 min EMOM (every minute on the minute) Complete both exercises within the minute and rest till the new minute starts; 1. 2 Handed Kettlebell Clean x 5 reps 2. split squat jump x 3 reps ea side

Diaphragmatic Breathing

1 x 2:00

Monday

Mobility/Cardio Recovery Day

Pray

1 x 2:00

Ankle CARs

2 x 5

Hip CARs

2 x 5

Shoulder CAR's

2 x 5

Ankle Dorsi CRAC

2 x 1:30

Hip Adductor CRAC

2 x 1:30

Shoulder Extension CRAC

2 x 1:30

Squat to Stand w/ plank walkout

2 x 3

Zone 2 Cardio

1 x 20:00

Diaphragmatic Breathing

1 x 2:00

Tuesday

Athletic Day

Pray

1 x 3:00

Full Body Movement Prep

1. Take 2 minutes to foam roll; feet, calves, hamstrings, glutes, upper back 2. a. TRX W Row x 10 reps b. TRX Fallout x 10 reps c. TRX Sissy Squats x 10 reps Perform 3 rounds; Rest 60 seconds after each round 3. Pogos 3x:10 & snap down to squat jump 3x3 Rest 20 seconds after each round

Kettlebell High Pull

4 x 5

CF Split Squat Jump

4 x 5

TRX Single Arm Rotational Row

3 x 8

Lateral Lunge Power Clean

3 x 8

KB Plank Pull Through

3 x 5

Single Arm DB Bench Press + Single Leg Glute Bridge

3 x 15

TRX Leg Curls

3 x 15

EMOM

5 min EMOM (every minute on the minute) Complete both exercises within the minute and rest till the new minute starts; 1. Alternating Lateral Squat & Row x 10 reps ea. 2. Lateral Hops x 3 ea.

Diaphragmatic Breathing

1 x 2:00

Wednesday

Mobility/Cardio Recovery Day

Pray

1 x 2:00

Downward Dog-->Prone Cobra

3 x 5

Adductor Rock Back w/leg rotation

3 x 5

Hip 90/90 Hip Lift

3 x 5

Worlds Greatest Stretch

3 x 5

Zone 2 Cardio

1 x 20:00

Diaphragmatic Breathing

1 x 2:00

Thursday

Full Body Strength

Pray

1 x 3:00

Full Body Prep

1. Foam roll feet, upper back, hamstrings, quads- 2 minutes 2. a. Prone Y, W, T, I x 5 reps ea letter b. Bridge with Band Pull apart x 15 c. 1/2 kneeling Windmills x 5 ea Perfrom 3 rounds; rest 45 seconds after each round. 3. Fast Feet. Slow Hands 2x:15; rest :15

TRX Bulgarian Split Squats

4 x 6

Dead Hang Chin Up

4 x 6

Incline DB Press

3 x 8

Contralateral Single Leg RDL

3 x 8

Single Leg Hip Thrust

4 x 10

Hammer Curls

4 x 10