SUPER Grindtime: Training by Steve Reyes in TrainHeroic

SUPER Grindtime

Grindtime Strength

Coach
Steve Reyes

**Super Grindtime is the best minimalist program out there!

This is the same program I follow for myself. This program focuses on building strength and muscle.

Minimal equipment required such as: Pull up/Dip bar, dumbbells, bands, bench.

This program is 5 days a week with 1 hour of intense training, with room to add on additional cardio.

With this program you will get strong with your bodyweight movements!**

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Now is the time to strengthen your body
If you have followed programs that have burnt you out and you just want to look good feel good, this program is for you. The program is simple and it sticks to the basics. With simplicity you will get stronger and get results!
Features
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Access to your coach
You will have access to you coach with any questions that you may have with direct messaging!
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Programming 5 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background!
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Exercise Video Guidance
Instructional videos to show you what the movements are for the session.
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Detailed, expert instruction
In each and every training session you have my detailed instruction for optimal training.
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Delivered through TrainHeroic
Programming will be delivered on a simple to use app that you can track your progress with!
Equipment
Required
pull up bar // dip bar // dumbbells // bands // bench // gymnastic rings/TRX
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2021-12-27

Prep

A

Warm up

Take 5 - 7 minutes foam rolling and stretching the body as needed. 2 - 3 rounds of 6 bench dips 10 sec scap pulls 10 ring rows 10 hands elevated push ups

B

handstand hold back to wall

C

Dip

D

Chin-Up

E

Pike Pushup

F1

Incline DB Bench Press

F2

1-Arm DB Row

G1

DB Tricep Extension

G2

DB Lateral Raise

Recovery

H

Cool down

Each movement 2 minute hold child pose pigeon stretch butterfly stretch If possible after lay on the floor with eyes closed for 3 minutes only breathing in through your nose. This is parasympathetic recovery breathing.

Tuesday
2021-12-28

Prep

A

Warm up

Take 5 - 7 minutes foam rolling and stretching the body as needed. 2 - 3 rounds of 20 body weight lunges 10 narrow stance squat light weight 20 sec superman

B

Box pistol

C

DB cyclist front squat

D

Knee bent reverse hyper extension on bench

E

Straight Leg Sit Ups

F

Hollow Hold

3 x 45

Circuit

G

3 rounds 45 sec DB FARMERS CARRY MARCH 45 sec Jumps over object

Recovery

H

Cool down

Each movement 2 minute hold child pose pigeon stretch butterfly stretch If possible after lay on the floor with eyes closed for 3 minutes only breathing in through your nose. This is parasympathetic recovery breathing.

Thursday
2021-12-30

Prep

A

Warm up

Take 5 - 7 minutes foam rolling and stretching the body as needed. 2 - 3 rounds of 6 bench dips 10 sec scap pulls 10 ring rows 10 hands elevated push ups

B

Tuck front lever

C

Chin-Up

D

Dip

E

DB Shoulder Press

F1

DB meadow Row

F2

Push-Up

G1

DB Bicep Curls

G2

Band Pull-Apart

Recovery

H

Cool down

Each movement 2 minute hold child pose pigeon stretch butterfly stretch If possible after lay on the floor with eyes closed for 3 minutes only breathing in through your nose. This is parasympathetic recovery breathing.

Friday
2021-12-31

Prep

A

Warm up

Take 5 - 7 minutes foam rolling and stretching the body as needed. 2 - 3 rounds of 20 body weight lunges 20 glute bridges 30 sec hamstring plank 10 db jefferson curl

B

DB RDL

C

DB Lunge

D

Band leg curl

E

Leg Lowering

F

Hollow plank on elbows

Circuit

G

6 minute EMOM Min 1 - 45 sec sand bag carry Min 2 - 45 sec feet elevated cross body mountain climbers

Recovery

H

Cool down

Each movement 2 minute hold child pose pigeon stretch butterfly stretch If possible after lay on the floor with eyes closed for 3 minutes only breathing in through your nose. This is parasympathetic recovery breathing.

Saturday
2022-01-01

Prep

A

Warm up

Take 5 - 7 minutes to mobilize and foam roll 2 - 3 rounds 5 inchworms 6 bench dips 10 scap pulls 10 ring rows 10 hands elevated push ups

B1

Wall facing handstand hold

B2

Tuck front lever raise

C1

Bench Dips

C2

Ring bicep curl

D1

Ring skull crusher

D2

Hammer Curl

E1

DB Shrug

E2

Calf Raise

Recovery

F

Cool down

Each movement 2 minute hold child pose pigeon stretch butterfly stretch If possible after lay on the floor with eyes closed for 3 minutes only breathing in through your nose. This is parasympathetic recovery breathing.

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I want to help you get strong!

This is the program for you if you want to get strong with body weight movements. With my no nonsense approach you will make progress and results!

Start My 7-Day Free Trial
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FAQs
Who is this for?
This program is for the individual who has tried crossfit/HIIT programming and they want to take their body to new levels of strength. The key with making sustainable progress is quality muscular contractions.
What if I miss a day?
If you miss a day you can either move up the training session or just proceed with what's on the calendar.
What should I expect on a average training day?
On a average training day you will go through a warm up, skill/strength portion, accessory movements and or metcon.
The Proof
verified-athlete-avatar Lyssette Latorre

Powerlifter

Verified Athlete

"I hit personal records I've never imagined possible before"

verified-athlete-avatar Andrew Smetak

Fitness enthusiast

Verified Athlete

"I have been able to improve my strength and mobility. I thought I'd never be able to sit down in the full depth squat."

verified-athlete-avatar Jimmy Howell

Fitness enthusiast

Verified Athlete

"I have definitely gotten stronger and built muscle following the program"

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SUPER Grindtime
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SUPER Grindtime
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SUPER Grindtime
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