Roots Adult Functional Fitness Training: Training by Next Level in TrainHeroic

NextLevelSC

Coach

Next Level

Look, feel, and move your best with Adult Functional Fitness Training!

SAFE training for all ages and levels of ability!

SCALABLE workouts that follow a month to month progression

Typically 60 minute workouts when performed in a group setting

VARIETY of options:

Monday - Strength Workout 1
Tuesday - Metabolic Conditioning / HIIT workout 1
Wednesday - Strength Workout workout 2
Thursday - MetCon / HIIT workout 2
Friday - Same as Tuesday
Saturday - MetCon / HIIT 3
Sunday - Zone 2 Aerobic + Recovery

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

$29 / mo

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An Online Program with Purpose

Anyone can search for exercises. This program gives you direction. Proper exercise selections and progressions to become stronger and more durable. Everything you need, nothing you don't.

Risk vs Reward

Just because you can do it doesn't mean you should do it! Don't treat strength training like a sport. You won't be putting a barbell overhead or on your back. You won't be racing the clock. You won't be doing as many reps as possible. You won't have your head over a wastebasket or be crawling out of the gym exhausted. You WILL finish the workout feeling better than you started!

Strength Training that's Preventative

Consistency trumps intensity. Avoid overuse injuries. Adjust around pain or limitations. Train in a way that supports longevity!

Train to Support Your Activity

More than likely you do something recreationally such as running, hiking, biking, or golf. Train movement patterns like an athlete, not muscles like a bodybuilder! Squat / Lunge / Hinge / Push / Pull / Core. Training to thrive, not just to survive!

"How's He Still Doing That?"

If you don't use it, you lose it. You don't question long-term investing when it comes to money, start thinking the same way about your body!

Features

Access to your coaches

Coaches who are available to answer your questions and provide modifications

Programming 7 days per week

M/W/F Strength & Conditioning. T/Th/Sat MetCon (HIIT). Sunday recovery. We've got all your bases covered!

Exercise Video Guidance

Video demonstrations to make proper execution easier

Delivered through TrainHeroic

Pencil to paper is a thing of the past. The app makes tracking your weights and making modifications on the fly as simple as possible!

Equipment

Recommended

Dumbbells and/or KettlebellsBarbell + Weight PlatesAdjustable RackAdjustable BenchBands or Cable Machine

Sample Week

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

Sunday

2023-12-04

Gain Day Warmup

1 x 10:00

Hex Deadlift

4 x 5

Staggered Stance 1 Arm DB push Press

4 x 5

Kneeling In-Line DB Diagonal Chop/Lift

3 x 5

1DB Lateral Slideboard Squat

4 x 5

3 Point Bird Dog Row

3 x 8

TRX Plank Fallout

3 x 5

Alternating DB Bench Press

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Farmer Split Squat

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Top of Pushup Plank Slow Climber

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Alternating Pivoting Rotational Cable Chops

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

90-90 Breathing

1 x 10

1 Leg Downward Dog

1 x 30

Dead Hang

1 x 30

RFE Hip Flexor Stretch

1 x 30

Elevated 90/90 Hip Mobility

1 x 30

Seated Straight Leg Groin Stretch

1 x 30

Monday

2023-12-05

At-Home Warmup

1 x 10:00

Sled Rotational Rope Pull

6 x 1 @ 40

Suitcase Carry

6 x 50

KB/DB Ground to Goblet Squat

6 x 10

3 Stride Lateral Shuffle

6 x 10

Run OR Jump Rope :60

6 x 1:00

Rest

6 x 1:00

90-90 Breathing

1 x 10

RFE Hip Flexor Stretch

1 x 30

Elevated 90/90 Hip Mobility

1 x 30

1 Leg Downward Dog

1 x 30

Dead Hang

1 x 30

Seated Straight Leg Groin Stretch

1 x 30

Tuesday

2023-12-06

Next Level Warm Up

1 x 10:00

Hang High Pull

4 x 5

Chin-Up

3 x 5

Staggered Stance Double Clutch MB Slam

3 x 3 @ 6 lb

Barbell Bench Press from Pins

4 x 5

Farmer Slider Reverse Lunge

4 x 5

Stability Ball Plank/ Perturbation

3 x 0:15

Lateral Bench Step Over - Under the Bar

5 x 5

Plank Miyagis

5 x MAX

Airdyne

5 x MAX

Alternating DB Hammer Curl

5 x MAX

90-90 Breathing

1 x 10

Dead Hang

1 x 30

RFE Hip Flexor Stretch

1 x 30

Elevated 90/90 Hip Mobility

1 x 30

1 Leg Downward Dog

1 x 30

Seated Straight Leg Groin Stretch

1 x 30

Wednesday

2023-12-07

At-Home Warmup

1 x 10:00

Forward-Reverse Lunges

5 x 5

CORE OF CHOICE!

5 x MAX

1-Arm KB Swings - Alternating

5 x 20

Alternating Bent Over KB Row

5 x MAX

Incline Push-Up

5 x 20

Agility Ladder

5 x MAX

Airdyne

5 x 1:00

1 Leg Downward Dog

1 x 30

90-90 Breathing

1 x 10

Dead Hang

1 x 30

RFE Hip Flexor Stretch

1 x 30

Elevated 90/90 Hip Mobility

1 x 30

Seated Straight Leg Groin Stretch

1 x 30

Thursday

2023-12-08

At-Home Warmup

1 x 10:00

Sled Rotational Rope Pull

6 x 1 @ 40

Suitcase Carry

6 x 50

KB/DB Ground to Goblet Squat

6 x 10

3 Stride Lateral Shuffle

6 x 10

Run OR Jump Rope :60

6 x 1:00

Rest

6 x 1:00

90-90 Breathing

1 x 10

RFE Hip Flexor Stretch

1 x 30

Elevated 90/90 Hip Mobility

1 x 30

1 Leg Downward Dog

1 x 30

Dead Hang

1 x 30

Seated Straight Leg Groin Stretch

1 x 30

Friday

2023-12-09

At-Home Warmup

1 x 10:00

MetCon Workout (see instructions)

1 x 45:00

RFE Hip Flexor Stretch

1 x 30

Elevated 90/90 Hip Mobility

1 x 30

1 Leg Downward Dog

1 x 30

Dead Hang

1 x 30

90-90 Breathing

1 x 10

Seated Straight Leg Groin Stretch

1 x 30

Saturday

Recovery!

Flow Movement Prep

1 x 10:00

Steady State Recovery

1 x 60:00

90-90 Breathing

1 x 2:00

Foam Roll Calves

1 x 6

Foam Roll Quads

1 x 6

Foam Roll Adductors

1 x 6

Foam Roll Glute / Ankle Over Knee

1 x 60

Foam Roll Back

1 x 5

Foam Roll Lats / Under Armpit

1 x 6

Neck CARs

1 x 5

Shoulder CARs

1 x 5

Quadruped Hip CARs

1 x 5

Knee CARs

1 x 5

Dead Hang

1 x 30

RFE Hip Flexor Stretch

1 x 30

Elevated 90/90 Hip Mobility

1 x 30

1 Leg Downward Dog

1 x 30

Seated Straight Leg Groin Stretch

1 x 30

Coach

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FAQs

Who is this for?

We work with those who just graduated college and those who have been retired for 20 years. Anyone can train on this program!

How long are the workouts?

Our groups of 6-12 adults get them done in under an hour. Without all the chit-chat and ball-busting, you can complete them in around 45 minutes

What is the difference between Strength and MetCon?

The M/W/F strength workouts include strength training circuits, resting as needed, with cardio at the end. The T/Th/Sat MetCon workouts is high intensity interval training with strength built in and little rest included. Strength is your entree, MetCons are the dessert.

What if I don't have the equipment listed?

Any exercise can be modified based on your situation. Reach out to Coach Moon and he'll gladly provide you with ideas!

Any tips or tricks to expedite my progress?

There are no shortcuts, the small details make up the big picture. Wake & fall asleep at the same time each day. No screen exposure for an hour before bed to enhance sleep quality. Eat minimally processed food. Prioritize protein, fruits, and vegetables. Consistency trumps intensity.

The Proof

Katie Bradford

Roots Member since 2020

Verified Athlete

"I’ve seen consistent progress through my entire time at Next Level. The coaches really care about my goals and work with me to help me succeed. They help me modify workouts when needed to adjust for my personal needs. I’m so thankful to have found my gym-family."

Amanda Galley

Roots Member since 2021

Verified Athlete

"A results based and innovative team that provides fitness plans athletes of all ages. My experience at Next Level has been incredible. The Roots program is thoughtfully designed for adults with stretching and conditioning that targets key areas. I also love the coaches and people at NLSC"

Jonny Warnock

Roots Member since 2018

Verified Athlete

"I can't say enough good things about NLSC. It's better than any big box gym, fitness class, or DVD based workout I have ever tried. The workouts are constantly changing to focus on and strengthen different muscle groups. The coaches help modify exercises to accommodate various fitness levels"

Paul Houde

Member Since 2015

Verified Athlete

"When I first started at NL I had injured myself running. I had tried a couple CrossFit classes but it wasn't a good fit. At NL I felt much more at ease and comfortable. My favorite thing is the way I'm supported not only as a client but as a friend too"

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Roots Adult Functional Fitness Training