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Synergy Performance Program

Synergy Fitness & Nutrition

Strength & Conditioning, General Fitness

Coach

Nick Lund

This high-performance exercise program is designed to optimize physical conditioning and enhance athletic performance. It includes a combination of strength training, cardiovascular conditioning, flexibility exercises, to provide a full body benefit to your lifestyle. It will follow a high stress-low stress schedule to allow the body to stimulate growth and recover when needed to save you time on thinking and more time investing in yourself as an everyday athlete.

$25 / mo

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Full Body Optimization

This program will encompass the big 4 of creating improvements in power, strength, hypertrophy and endurance. Consistently exposing the body to these characteristics will provide the adaptations you wish you had years ago.

Be Well Conditioned

Conditioning is built into the program to help with endurance and stress management. Take advantage of these days to last longer and be fitter.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbell // Stability Ball // Bands

Recommended

Trapbar // GHD // Slam Ball

Sample Week

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

Sunday

Active Recovery Aerobic Conditioning / Movement Day

Prep

Small Space Full Body Mobility

Perform for 1-2 sets. Hold each stretch for 3-5 seconds. - Worlds Greatest Stretch x 5/5 - 90-90 hip opener x 5/5 - Figure 4 Glute bridge x 8/8 - Hamstring Stretch to Squat x 5 - Lateral Squat w Rotation x 5/5

Row / Run / Bike / Assault Bike

2 x 10:00

Conditioning

Core Circuit #2

2-4 rounds - Ab wheel rollout x 10-15 - Weighted side plank x 30 seconds each - Lying Toe Touch x 10-15 (hold weight in hands if easy)

Recovery

Full Body Stretch

Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch

Monday

Power / UPP Push Strength / Hypertrophy

Prep

Full Body Mobilization

Closed Chain Ankle C.A.R.S x 10/10 Quadruped Adductor rock x 5/5 Cat/Camel x 10 Side Lying T-Spine Opener x 5/5 Figure 4 Glute Bridge x 10/10 Inchworm walkout x 5 Cossack Squat x 5/5 hip hinge w t-spine rotation x5/5 Push-up x 5

Hexbar Jump Squat

3 x 5

Bench Press

10, 8, 6, 4

BB Glute Bridge

3 x 12

Chest-Supported DB Row

3 x 10

3-Way Band Pullapart

2 x 30

Goblet Lateral Squat

2 x 20

DB Farmer's Carry

2 x 30

Recovery

Full Body Stretch

Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch

Tuesday

Active Recovery Zone 2 / Movement Day

Prep

Small Space Full Body Mobility

Row / Run / Bike / Assault Bike

1 x 30:00

Conditioning

Core Circuit #1

2-4 rounds with 1-2 minutes of rest between sets OH Plate Situp x 10 Russian twist x 10/10 (just use same weight plate from situps) Bicycle Sit-ups x 10/10 Flutter kicks x 30 seconds

Recovery

Full Body Stretch

Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch

Wednesday

Power / Lower Pull Strength / Hypertrophy

Prep

Full Body Mobilization

DB Snatch w Step up

3 x 3

Deadlift

8, 6, 4, 2 @ 405, _ , _ , _ lb

Weighted Chin Ups

3 x 8

SL Back Extension

3 x 16

Incline I-Y-Ts

2 x 30

Banded Sliding Disc Lateral Squats

2 x 24

Half Kneeling Band Rotations

2 x 24

Recovery

Full Body Stretch

Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch

Thursday

Recovery Walk / Mobilization

Active Recovery

1 x 30:00

Recovery

Home Full Body Mobility

Ankle Series: 2 Sets Closed Chain Ankle Cars x 10/10 Ankle Pails/ Rails x 10/10 Hip Series: 2 Sets 90-90 hip rotations x 10/10 90-90 hip IR/ER x 10/10 Pigeon w reach x 10/10 Shoulder series: 2 Sets Superman w Wave x 10 Supine Angels x 10/10 Thoracic Series: 2 Sets Half Nelson Thor rotations x 10/10 Thoracic wall flow x 10/10 Neck Series 4 way neck drill x 5/5/5 @ 5 sec pushes

Saturday

Power / Lower Push Strength / Hypertrophy

Prep

Full Body Mobilization

Power Clean

3 x 5

Back Squat

10, 8, 6, 4

DB Incline S-A Bench Press

3 x 16

Romanian Deadlift

3 x 10

Incline Rear Delt Flys

2 x 12

Goblet Cyclist Squat

2 x 15

Hanging Knee Raise

2 x MAX

Recovery

Full Body Stretch

Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch

Coach

More from Synergy Fitness & Nutrition

Nick Lund

I am an NSCA CPT and CSCS coach who aims to help individuals navigate the science of strength and conditioning and simplify it to help them obtain a higher quality of life. I use a simplistic approach to optimize training and its benefits so you can continue to live a life of fewer excuses.

Consistent habits, lead to lasting results.

We did the thinking for you so you can show up, put the work in, and reap the benefits.

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FAQs

Do I have to train everyday?

The short answer is no. You can pick and choose the days in which you train. However, the program is designed on an alternating high-stress to low-stress schedule so you can perform movement everyday,

What if I don't have the equipment?

You can alternate and swap exercises as you feel necessary based on the equipment available and the facility you are at!

How long will it take to see results?

Results will vary depending on habits performed outside the gym. Training will send a stimulus to begin muscle change and adaptation, but it will only be optimized with proper diet, stress management, and sleep efficiency. Stay committed and trust the process.

What if i experience pain during the training?

Always listen to your body. If you experience pain, stop the activity and, if needed, consult a healthcare professional. It’s essential to ensure that any discomfort isn’t a sign of an injury and to discuss adjusting your program accordingly with your coach.

The Proof

Kyle M

Hockey Athlete

Verified Athlete

"I’ve noticed his attention to detail through movements and lifts has been a big part in assuring I’m performing the workouts correctly and to maximize potential. I’ve noticed a more explosive stride on the ice along with a conditioned body to help me through the tough days of the season."

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

Synergy Performance Program