Pillar Prep Team

Pillar Prep

General Fitness

Coach

Yasir Mustafa

Our Team Subscription unlocks unlimited access to all our training programs, tailored specifically to your team’s needs. We’ll work closely with you to make necessary adjustments, ensuring everyone stays on track and safe.

Included in this subscription is a full hour of dedicated coaching each month. This one-on-one time allows us to provide personalized guidance, answer questions, and optimize your team’s progress.

Please note: Coaching sessions are not included with discounted subscriptions.

If you have any questions or want to learn more about our offerings, please visit pillarprep.fr

$30 / mo

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Look and feel athletic

We're all about a sports-centric approach that boosts your strength, athleticism, and overall conditioning in one shot. With improved work capacity, you'll not only feel more energized to dive into any sport you fancy but also watch your body composition transform as a sweet bonus!

Additional coaching support available

Optimize your training experience with our supplementary customization and real time coaching support WHENEVER you need. Accessible through our pricing plans at pillarprep.fr, this option enhances the effectiveness of the program to meet your individual fitness goals.

Develop and maintain your athleticism

Is your idea of fitness centered around the ability to participate in a wide range of physical activities? With our training program, you'll unlock the full potential of your athleticism, empowering you to pursue any endeavor with confidence and skill. Whether it's running, tennis, skiing, or climbing – the possibilities are endless when you train with us.

Guided workouts; options for everyone

No more guesswork. Our meticulously crafted training program ensures easy follow-through, featuring instructional videos for every movement for every level of fitness. Every workout will have options to level up or down the intensity based on your energy level for your safety.

Training on YOUR terms

Flexibility at its best! Reschedule sessions to fit your agenda, swap exercises for comfort and availability, and yes, add your own exercises – because we know your motivation drives you to push harder! Your program, your way.

Features

80 mins of coaching included

We will provide TWO 40 mins coaching sessions on your exercise technique, recovery and utilization of the program to ensure progress and safety.

Programming 6 days per week

Programming 6 days per week Get ready for 3 full-body strength sessions & 3 cardio targeting different energy systems to get in shape for summer.

Detailed, expert instruction

Receive comprehensive instructions for safe exercise execution, fostering long-term training proficiency. Your autonomy is our primary objective.

Delivered through TrainHeroic

Access your workouts seamlessly through our app. Effortlessly log your sessions and let us monitor your progress professionally.

Equipment

Required

Barbell // Dumbbells // Squat rack // Appropriate space and turf

Recommended

Hamstring, leg press and leg extension machine // TRX // Seated // Plyo box for jumping of 24 inch/61 cm

Sample Week

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

Sunday

3D P1D1

Rowing

1 x 500

WORLD'S GREATEST STRETCH

2 x 5

Active stretch routine

2 x 5

Prone Y's, T's and W raises

2 x 5

Bunny Hops Forward

2 x 4

Bunny Hops Lateral

2 x 4

Bunny Hops Backwards

2 x 4

Back Squat

12, 10, MAX, MAX @ 40, 65, 75, 75 %

Jump Squat

2 x 4

DB Bench Press

12, 10, MAX, MAX @ 40, 65, 75, 75 %

1-Arm DB Row

3 x 8

Seated calf raise

2 x 10

Coppenhagen Groin curl

2 x 10

Biking

1 x 10:00

Monday

Run

Light Jog

1 x 5:00

WORLD'S GREATEST STRETCH

1 x 10

Inchworm

1 x 10

Active stretch routine

1 x 10

Hip circles

Split Squat

1 x 12

Calf Stretch

1 x 0:30

Single leg calf raise

1 x 12

Interval run

6 x 2:00 @ 7, 7, 7.5, 7.5, 7.5, 7.5

Light Jog

1 x 5:00

Tuesday

Foot and ankle routine

Tuesday

3D P1D2

Prone Y's, T's and W raises

2 x 5

Active stretch routine

1 x 5

WORLD'S GREATEST STRETCH

2 x 5

SINGLE LEG LINEAR HOP TO STABILIZE

2 x 4

Lateral Hops (Outside/Inside)

2 x 4

Romanian Deadlift (RDL)

12, 10, MAX, MAX @ 40, 65, 75, 75 %

Broad Jump

3 x 3

Lat Pulldown

3 x 8 LWP +0, 5, 5lb

Foam Roll

2 x 0:30

DB Shoulder Press

3 x 8 LWP + _ , 5, 5lb

Supine straight leg raise

1 x 12

Wednesday

Bike and Core

Shoulder mobiity routine

1 x 10

Active stretch routine

1 x 10

WORLD'S GREATEST STRETCH

1 x 10

Stationary bike

1 x 5:00

Star Jump

1 x 10

Stationary bike

1 x 25:00 @ 5

Plank

2 x 0:30

Side Plank

2 x 0:30

Supermans

2 x 0:30

Side Leg Raise

2 x 0:30

Thursday

3D P1D3

Active stretch routine

1 x 5

Side Lying Rotation

1 x 5

pelvic mobility supine

1 x 10

Bird Dog

1 x 10

Dead Bug

1 x 10

Hip Airplane

1 x 6

Dead Hang

2 x 30

Rotational Squat jump 90 degrees

2 x 4

Multi directional jumps

2 x 2

Lateral Lunge

2 x 8 LWP +5lb

DB Push Press

4 x 5

Pull-Up

4 x 8

DB Farmer's Walk

4 x 0:20 @ 15.43 kg

Friday

Steady state run

Light Jog

1 x 5:00

WORLD'S GREATEST STRETCH

1 x 10

Inchworm

1 x 10

Active stretch routine

1 x 10

Hip circles

Split Squat

1 x 12

Calf Stretch

1 x 0:30

Single leg calf raise

1 x 12

Interval run

4 x 5:00 @ 4, 5, 6, 6

Light Jog

1 x 5:00

Coach

More from Pillar Prep

Yasir Mustafa

Yasir boasts a decade of experience as a fitness coach. His holistic approach aims at enhancing physical and mental resilience, promoting productivity through skill development and sports-based fitness. Currently pursuing Sports Science and Coaching at UGA, he is a Certified Personal Trainer (NSCA-CPT) and actively competes in track & field while coching youth at a local track and tennis club.

Get lean and athletic with us.

Life is meant to be explored beyond the confines of the gym, and our program is all about preparing you physically to conquer every adventure with success while minimizing the risk of injury.

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FAQs

Do I have to wait to start at the beginning of a cycle?

Nope. The best time to jump in is right when you sign up. While our program officially begins on April 22nd, our programs are carefully periodized and designed for progression. So, no matter when you join, you'll reap the rewards and see results by starting right away.

How much Olympic Lifting is in this program?

Olympic lifting isn't a primary focus of our program due to its technical nature. However, if you're skilled and keen to incorporate it, let's chat! We can discuss how to seamlessly integrate it into your routine for maximum benefit.

Is there a contract to this program?

Nope, no contracts here! Your subscription is month-to-month, giving you the flexibility to make changes whenever you need. Whether you want to upgrade to individualized coaching, changed to one of our programs, or cancel, it's entirely up to you. You control of your fitness journey.

Where can I find answers to questions that aren't listed here?

Ask us through pillarprep.fr

What if I'm new to lifting OR don't know how to perform a movement?

We've got you covered with demonstration videos for all our exercises. We also offer alternative exercises you can swap in if needed. And if you ever have questions, just shoot us a message through chat—we're here to help every step of the way!

Do workouts include cardio?

Cardio is a key component of our training program, with up to 3 sessions per week. Additionally, if you're following your own run or marathon plan, you're welcome to focus solely on our lifting sessions.

What if I can’t workout on the assigned day?

Feel free to shuffle your workouts around and still keep track of all your stats as usual. The first two weekly lifting sessions in our programs are crucial, while the third is a bonus top-up. If you're looking to plan ahead, prioritize making time for the first four sessions of the week.

Are the workouts sent out daily?

We publish the workouts every Sunday for the upcoming week, giving our clients the flexibility to plan ahead and move sessions around as needed while staying on track for the current cycle.

What if I don't have all the equipment?

No equipment? No problem! In our app, you can easily swap out exercises if you don't have the required equipment. Just choose an alternative exercise from our extensive library that fits the equipment you have available.

Does this plan include coaching sessions?

Yes, you will receive TWO 40 mins bi weekly coaching sessions for more help with your recovery and nutrition.

Join Your Virtual Gym

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

Pillar Prep Team