Rotating Tap

Squats and Hops

General Fitness, Personal Training, Functional Training

Coach

Garson Skelton

The best thing about the rotating tap is you never really know what is going to be coming up next!

You'll never know what is coming up next, but I promise it will be a well thought out program in three week blocks.

Every 3 week block will feature at least 3 lifting days a week. The exercises, volume, and lifting split will always be changing though!

If you want to see progress, and want to keep things fresh, this is the perfect team to for you to join!

$25 / mo

Start My 7-Day Free Trial

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

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

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

11 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 been lucky enough to work with and train a wide variety of people and athletes. From division 1 athletes and future NBA players, to a mom of 3 who was looking to get her figure back, and just about everyone in between.

FAQs

Are there any other terms and conditions?

Yes, I do require a waiver and release of liability to be signed during the trial period of the program. You can find the waiver and full terms at the following website. https://squatsandhops.com/disclaimer-and-release-of-liability/

Who is this program for?

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

What if I don't have certain equipment? Or I can't do a specific lift?

There is a solution that we can find! Usually substitution suggestions are added into the workouts, but also you can check out https://squatsandhops.com/exercise-substitutions/ for updated suggestions.

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

If you miss a day, or have a unique workout schedule you can reschedule any session on your calendar. You can start at anytime! Workouts are posted in 6 week blocks, but you can jump in at anytime!

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