Dr. Sam Chernak, PT, DPT

Coach
Sam Chernak

Features
4 sessions per week
Must use App app to view and log training
Team Training
$97 / mo
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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).
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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.
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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, we train in a smart, sustainable way while pushing ourselves outside our comfort zones to see what we're ACTUALLY capable of in this lifetime. Inner athlete unlocked. LFG 🚀
Features
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Access to your coach
Coaches who will hold you accountable and provide the feedback you need to expand.
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Programming 3 days per week
One lower body, one upper body and one full body strength session every week with extra focus on intentional core and pelvic floor training.
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Exercise Video Guidance
Instructional videos to help you feel confident with every lift.
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Monthly Coaching Calls
Monthly Calls with Dr. Sam for form review, coaching and personalized feedback.
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Committed Teammates
A vibrant community that will keep you engaged and accountable.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so 2020. This easy-to-use app will help you stay consistent and track your progress every week to keep you motivated.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 - Lower Body - December

A

Full Body Mobility Warm-up

For Completion

B

Air Squat

1 x 10

C

Reverse lunge with rotation

1 x 5

D1

Bridge with heel lift or march

2 x 8

D2

90-90 hold

2 x 8

E1

Split squat - Dr. Sam

3 x 10

E2

Hardstyle Plank

3 x 0:45

F1

Deadlift with KB or DB

3 x 10

F2

Pilates single leg stretch with ball

3 x 10

G1

Sumo squats

3 x 10

G2

Mountain Climbers - Dr. Sam

3 x 8

H1

Spinal twist

2 x 0:30

H2

Figure four stretch

2 x 0:30

Tuesday
Week 1 - Upper Body - December

A

Full Body Mobility Warm-up

For Completion

B

Air Squat

1 x 10

C

Reverse lunge with rotation

1 x 5

D1

Tall kneeling banded pull aparts

2 x 10

D2

wall slides with band (plus foam roller)

2 x 8

E1

Lunge with bent over row

3 x 10

E2

Hardstyle Plank

3 x 0:45

F1

Push-up tutorial (all progressions)

3 x 10

F2

Pilates single leg stretch with ball

3 x 10

G1

Seated overhead press

3 x 10

G2

Pilates leg scissors

3 x 10

H1

Spinal twist

2 x 0:30

H2

Sidelying thoracic rotation - Dr. Sam

Thursday
Week 1 - Full Body - December

A1

Full Body Mobility Warm-up

For Completion

A2

Air Squat

1 x 10

A3

Reverse lunge with rotation

1 x 5

B1

Bridge with heel lift or march

2 x 8

B2

Tall kneeling banded pull aparts

2 x 10

C1

Deadlift with DB or KB

3 x 10

C2

Hip flexion with band - Dr. Sam

3 x 8

D1

Sumo squats

3 x 10

D2

Hardstyle Plank

3 x 0:45

E1

Push-up tutorial (all progressions)

3 x 10

E2

Pilates leg scissors

3 x 10

F1

Seated overhead press

3 x 10

F2

Supported sit up with band - butterfly

3 x 10

G1

Spinal twist

2 x 0:30

G2

Figure four stretch

2 x 0:30

G3

Sidelying thoracic rotation - Dr. Sam

2 x 0:20

Friday
December - Pilates

A

Cat cow with core activation

1 x 8

B

Thread the needle

1 x 5

C1

Pilates sidelying hip flexion/extension

3 x 10

C2

pilates hip circles

3 x 10

D1

Pilates single leg stretch with ball

3 x 10

D2

Pilates leg scissors

E1

Mountain Climbers - Dr. Sam

3 x 10

E2

Prone superman

3 x 8

F

Childs Pose

Coach
More from Dr. Sam Chernak, PT, DPT
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Strength Squad - The Membership
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Strength Squad - The Membership
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Strength Squad - The Membership
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Strength Squad - The Membership
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