Rotating Tap

Squats and Hops

General Fitness, Personal Training, Functional Training, Mobility

Coach

Garson Skelton

The best part about Rotating Tap? You never really know what's coming next. What I can promise is that it'll be a well thought out program, built in 3-week blocks.

This one's for the people who get bored with standard programs. Every block features at least 3 lifting days a week, but the exercises, volume, and split are always changing. Just when you get comfortable, it shifts again.

If you want to see real progress and keep things fresh at the same time, this is the team for you.

$25 / mo

Get Rotating Tap

Features

Access to me as your coach.

I'm here to hold you accountable and provide the feedback you need to grow

Programming 4 days per week

New cycles start every 3 weeks. Daily strength, mobility, and conditioning work that takes between 45-60 minutes complete.

Train Smart

I'm not a fan of doing things just to do them. Every exercise has a purpose, and it's not just to leave you as sore as possible.

Exercise Video Guidance

Not sure how to do an exercise? Don't worry! Every exercise has tutorials to help!

Detailed, expert instruction

Every exercise comes with cues and coaching notes, not just names and numbers on a page.

A supportive community

A supportive community that will keep you pushing to unlock your best.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going.

Equipment

Required

General Gym Equipment // Barbell // Squat Rack

Recommended

Dumbbell // Pull-up Bar // Medicine Ball // Cable Stack

Sample Week

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

Sunday

Total Week 1 Day 1

Deadlift

5 x 5 @ 60, 70, 70, 75, 75 %

Spiderman

4 x 8

Incline Bench Press

4 x 6 @ 60, 70, 70, 70 %

DB Reverse Fly

4 x 12

Front Squat

3 x 8

Chin-Up

3 x 8

Plank

3 x 0:30

Monday

Week 1 Day 2

Cardio

1 x 25:00

Tuesday

Push Week 1 Day 3

Back Squat

5 x 5 @ 60, 70, 70, 75, 75 %

TKE

4 x 10

Bench Press

5 x 5 @ 60, 70, 70, 75, 75 %

i's and Y's

4 x 12

DB Fly

4 x 8

Tricep Rope Pulldowns

4 x 8

Goblet Squat

4 x MAX

Wednesday

Week 1 Day 4

Barbell RDL

5 x 5 @ 60, 70, 70, 75, 75 %

Lat Pulldown

4 x 6

DB Bicep Curls

4 x 1

Seated Row

3 x 12

Band Face Pull

3 x 12

TRX Hamstring Curls

3 x 8

TRX Inverted Row

3 x 10

Thursday

Week 1 Day 5

DB Lunges

3 x 10

21 Curls

3 x 21

DB Tricep Extension

3 x 20

1 Dumbbell Overhead Press

3 x 10

Barbell Shrug

3 x 15

Coach

More from Squats and Hops

Garson Skelton

16 years as a strength and conditioning coach, personal trainer, and sports nutritionist Master's in Exercise Physiology NSCA - CSCS*D USAW Olympic Lifting Coach I've worked with a wide range of people and athletes, from Division 1 athletes and future pro players to a mom of three looking to get her strength back, and just about everyone in between.

FAQs

Who is this program for?

Anyone who likes training and wants to keep things changing and new!

I don't drink, is that required?

Not at all. A number of members don't drink alcohol. The idea is to not feel guilty enjoying the things you like while working on your fitness. For some that's happy hour with coworkers, or wine on a date night. For others, it's ice cream or a cupcake.

What if I miss a day? When can I start?

If you miss a day, or have a unique schedule, you can reschedule any session on your calendar. You can start anytime. Workouts are posted in 3-week blocks, but you can jump in whenever you're ready.

Are there any other terms and conditions?

Yes. A waiver and release of liability is required before starting the program. You can find the full waiver and terms here: https://squatsandhops.com/disclaimer-and-release-of-liability/

Have more questions?

Check out our full FAQ page at https://squatsandhops.com/pages/faqs for more on how training works, choosing a program, and general policies.

The Proof

Andrew Moore

Fitness Athlete - Pilsner lover

Verified Athlete

"My max 3 months ago is what I can do 10 times now. I've never seen results in my life this quickly and safely. I recommend Squats and Hops training to all of my friends!"

Rachel Wolf

Lifetime Lifter - Cupcake Enthusiast

Verified Athlete

"Online workouts with easy access have made it so much easier to be consistent in the gym and I feel better from the inside out! Doesn't hurt to have a higher PR!"

Join Your Virtual Gym

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

Rotating Tap