Sunnyside Strength and Conditioning

Strength & Conditioning, Endurance, Functional Fitness, General Fitness, Personal Training, Powerlifting, Custom Programming, Obstacle Course Racing
Coach
Nicholas Flores

Features
6 sessions per week
Must use App app to view and log training
Team Training
$50 / mo
Start My 7-Day Free Trial
benefit-image-0
Strength, Performance, and Longevity
Develop foundational strength for athletic performance and everyday physical demands. Improve mobility, stability, and coordination to reduce injury risk and move efficiently. Follow progressive, evidence-based training tailored to your experience level and goals. Train with a focus on sustainable progress, durability, and lifelong fitness.
benefit-image-1
Who is this for?
This program is designed for athletes and active adults seeking to improve strength, movement quality, and overall physical performance. Whether you are training for sport or looking to build long-term strength and resilience for daily life, this coaching is structured to support sustainable progress at any experience level.
benefit-image-2
Coaching Approach
Training at Sunnyside Strength is guided by evidence-based strength and conditioning principles, with a focus on movement quality, progressive overload, and long-term development. Programs are designed to improve performance, durability, and overall physical readiness—both in sport and everyday life.
Features
feature-icon
Access to your coaches
Direct communication with your coach for program guidance, exercise feedback, and training support throughout your training experience.
feature-icon
Programming 4 days per week
Structured training program designed to support strength development and performance goals.
feature-icon
Delivered through TrainHeroic
Access to your personalized program, exercise demonstrations, performance tracking, and direct coach communication within the training app.
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
DELOAD Week

A

Rest

1 x 10:00

Monday
DELOAD Week

A

Rowing

1 x 10:00

B1

Front Plank on Elbows

3 x 1:00

B2

Walking Lunges

3 x 30

B3

Push Ups

3 x 15

C

Incline Bench Press

3 x 20

D

Goblet Squat

3 x 15

E

Chest-Supported DB Row

3 x 12

F1

Alternating DB Hammer Curl

3 x 20

F2

Skull Crushers

3 x 20

G

Stationary Bike

1 x 15:00

Tuesday
DELOAD Week

A

Rest

1 x 10:00

Wednesday
DELOAD Week

A

Stationary Bike

1 x 10:00

B1

Back Extension Hold

3 x 1:00

B2

Band Face Pull

3 x 25

B3

Inchworm Push-Up

3 x 5

C

Zercher Squat

3 x 12

D

Band Assisted Pull Up

3 x 8

E

Incline DB Bench Press

3 x 20

F1

DB Bicep Curls

3 x 20

F2

Rolling Tricep extensions

3 x 20

Thursday
DELOAD Week

A

Rest

1 x 10:00

Friday
DELOAD Week

A

Walk

1 x 10:00

B

C1

Banded Dead bugs

3 x 20

C2

Med Ball Slam

3 x 20

C3

WORLD'S GREATEST STRETCH

1 x 10

D

1-Arm DB Row

3 x 15

E

DB Military Press

3 x 12

F

Body Weight Split Squat

3 x 20

G

DB Chest Fly

3 x 15

Coach
More from Sunnyside Strength and Conditioning
coach-avatar Nicholas Flores

Join Your Virtual Gym

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

Sunnyside Strength Co.
screenshot1
Sunnyside Strength Co.
screenshot2
Sunnyside Strength Co.
screenshot3
Sunnyside Strength Co.
Start My 7-Day Free Trial