Unleashed - The Membership: Training by Sam Chernak in TrainHeroic

Dr. Sam Chernak, PT, DPT

Coach

Sam Chernak

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

$197 / mo

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Unleash your inner athlete

You thought your athlete days were behind you, but it's time to reconnect with your inner badass again. Inside the Strength Squad, you'll train in a smart, sustainable way while pushing yourself outside your comfort zone to discover what you're ACTUALLY capable of in this lifetime. Inner athlete unlocked. LFG 🚀

Strength you feel and definition you see

With a progressive overload strength program, not only will you become stronger and lift heavier than you ever have, you will also FINALLY see the muscle definition and results of your hard work. Inside the Strength Squad, you'll repeat the same workouts for a month so you're able to safely and confidently lift heavier weights to feel (and see) your progress every week.

Stronger core and pelvic floor

As a pelvic floor physical therapist, pilates specialist and strength coach - Dr. Sam's unique method places extra emphasis on core and pelvic floor strength. Your core is your foundation. The stronger your foundation is, the heavier you'll be able to lift pain free (and without leaking).

Features

Access to your coach Dr. Sam

For additional feedback, motivation, and guidance to keep you on track with your goals.

Programming 6 days per week

One lower body, one upper body and one full body strength session; two cardio days; one pilates workout for mobility, recovery and extra core work.

Exercise Video Guidance

Instructional videos from Dr. Sam to help you feel confident with every lift.

Weekly form reviews

Submit your videos inside our team app for direct, customized feedback and coaching on your form.

Committed Teammates

A vibrant community that will keep you engaged and accountable.

Delivered through TrainHeroic

All workouts delivered through the app.

Sample Week

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

Monday

Week 1 - Lower Body - January

Full Body Mobility Warm-up

For Completion

Air Squat

1 x 10

Reverse lunge with rotation

1 x 5

Hamstring bridges with feet on wall

2 x 8

90-90 toe taps

2 x 8

Cyclist squat

3 x 10

Hip flexion with band - Dr. Sam

3 x 8

Deadlift with KB or DB

3 x 10

Hardstyle Plank

3 x 0:45

Bulgarian split squat - Dr. Sam

3 x 10

side plank clamshell

3 x 8

Spinal twist

2 x 0:30

Figure four stretch

2 x 0:30

Tuesday

Cardio: Steady State

Cardio

1 x 30:00

Wednesday

Week 1 - Upper Body - January

Full Body Mobility Warm-up

For Completion

Air Squat

1 x 10

Reverse lunge with rotation

1 x 5

Tall kneeling banded pull aparts

2 x 10

plank shoulder taps

2 x 8

3-point row

3 x 10

Supported sit up with band - butterfly

3 x 10

Push-up tutorial (all progressions)

3 x 10

Pilates single leg stretch with ball

3 x 10

DB Lateral Raise

3 x 10

90-90 toe taps

3 x 10

Spinal twist

2 x 0:30

Sidelying thoracic rotation - Dr. Sam

Thursday

Cardio: Steady State + HIIT

Cardio

Friday

Week 1 - Full Body - January

Full Body Mobility Warm-up

For Completion

Air Squat

1 x 10

Reverse lunge with rotation

1 x 5

Hamstring bridges with feet on wall

2 x 8

Tall kneeling banded pull aparts

2 x 12

Deadlift with DB or KB

3 x 10

Hip flexion with band - Dr. Sam

3 x 8

Cyclist squat

3 x 10

Hardstyle Plank

3 x 0:45

Push-up tutorial (all progressions)

3 x 10

Pilates leg scissors

3 x 10

3-point row

3 x 10

Supported sit up with band - butterfly

3 x 10

Spinal twist

2 x 0:30

Figure four stretch

2 x 0:30

Sidelying thoracic rotation - Dr. Sam

2 x 0:20

Saturday

Active recovery/pilates/mobility day

Cat cow with core activation

1 x 8

Thread the needle

1 x 5

Pilates single leg stretch

2 x 10

Pilates leg scissors

2 x 10

Prone superman

2 x 8

foam roll quads

1 x 1:00

Foam roll series for upper back/scaps

1 x 8

Coach

Customer Reviews

Overall Rating

Unleashed - The Membership

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