The Fitness Remodel

Coach
Daniel Reuben

The Vitality 4 Team would be best fit for anyone with previous gym experience but is looking to ramp up their current routine. It will include a strategic mix of both compound and isolated movement patterns to elevate strength and performance while prioritizing longevity.

All Team Vitality programs are designed for efficiency. We understand your life doesn't necessarily revolve around the gym, but it's important to train so that we can keep doing the things we love for as long as possible! That said, Team Vitality strives for an even balance among all four of our Pillars of Physical Wellbeing: Strength, Stamina, Stability, and Stretching.

In addition to the in-gym training sessions, ALL programs within The Fitness Remodel come with one at-home workout and one follow-along stretching session each week. These sessions should take 20-30 minutes and do not require any equipment.

Features
4 sessions per week
Must use App app to view and log training
Team Training
Features
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Programming 6 days per week
Three hour-long, in-gym workouts One 30-minute at-home workout (no equipment needed) One 30-minute at-home stretching session (no equipment needed)
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Track progress, receive video instruction, connect with members of your team -- the support you need is right at your fingertips!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

Conditioning

A

The Remodel Warm Up

THE REMODEL WARM UP GENERAL PREPARATION 90 second build up (0:30 easy, 0:30 medium, 0:30 hard) on any cardio equipment of choice STANDING ACTIVATION / MOBILIZATION 10 Arm Circles each direction 10 Cross-Body Arm Swings 10 Air Squats 10 Cossack Squats (5 each leg) 10 Reverse Samson Lunge + Knee Hug (5 each leg) GROUND ACTIVATION / MOBILIZATION 5 Seated 90-90 Hip Rotations each side 5 World's Greatest Stretch + 5 Spiderman Rock Back's each side 5 Push Up to Down Dog

B

Back Squat

4 x 10

C1

Chest-Supported DB Row

3 x 12

C2

Weighted Lunges

3 x 6

D1

Prone Machine Hamstring Curl

2 x 20

D2

Half Squat Hold

2 x 45

Conditioning

E

DB SWING & SNATCH

DB SWING & SNATCH 10:00 AMRAP (As Many Rounds/Reps As Possible) 20 DB Swings 10 Sit Ups 20 DB Snatch (10 each side) 10 Reverse Crunch

Monday
Week 1 Day 2

Conditioning

A

The Remodel Warm Up

THE REMODEL WARM UP GENERAL PREPARATION 90 second build up (0:30 easy, 0:30 medium, 0:30 hard) on any cardio equipment of choice STANDING ACTIVATION / MOBILIZATION 10 Arm Circles each direction 10 Cross-Body Arm Swings 10 Air Squats 10 Cossack Squats (5 each leg) 10 Reverse Samson Lunge + Knee Hug (5 each leg) GROUND ACTIVATION / MOBILIZATION 5 Seated 90-90 Hip Rotations each side 5 World's Greatest Stretch + 5 Spiderman Rock Back's each side 5 Push Up to Down Dog

B

Bench Press

4 x 10

C

Lat Pulldown

4 x 12

D1

Single Arm Arnold Press

3 x 6

D2

1-Arm DB Row

3 x 0:30

E1

Tricep Pushdown

2 x 20

E2

Close Grip Push-Up

2 x 1 @ 0:30

Conditioning

F

1:00 / 0:30 Cardio

6 Rounds on cardio equipment of choice (bike is optimal, but treadmill, rower, elliptical work too) 1:00 Easy pace, lower resistance 0:30 Hard pace, higher resistance

Tuesday
Week 1 Day 3

Conditioning

A

The Remodel Warm Up

THE REMODEL WARM UP GENERAL PREPARATION 90 second build up (0:30 easy, 0:30 medium, 0:30 hard) on any cardio equipment of choice STANDING ACTIVATION / MOBILIZATION 10 Arm Circles each direction 10 Cross-Body Arm Swings 10 Air Squats 10 Cossack Squats (5 each leg) 10 Reverse Samson Lunge + Knee Hug (5 each leg) GROUND ACTIVATION / MOBILIZATION 5 Seated 90-90 Hip Rotations each side 5 World's Greatest Stretch + 5 Spiderman Rock Back's each side 5 Push Up to Down Dog

B

Deadlift

4 x 10

C1

Seated Cable Row

3 x 12

C2

Hip Thrust

3 x 15

D1

Single Leg RDL

2 x 10

D2

Hand Resisted Standing Abduction

2 x 0:30

Conditioning

E

ROW AND PUSH

ROW AND PUSH For Time (10:00 cap): 400m Row 40 Push Ups 300m Row 30 Push Ups 200m Row 20 Push Ups 100m Row 10 Push Ups *you can absolutely do knee push ups if needed

Wednesday
Week 1 Day 4

Conditioning

A

The Remodel Warm Up

THE REMODEL WARM UP GENERAL PREPARATION 90 second build up (0:30 easy, 0:30 medium, 0:30 hard) on any cardio equipment of choice STANDING ACTIVATION / MOBILIZATION 10 Arm Circles each direction 10 Cross-Body Arm Swings 10 Air Squats 10 Cossack Squats (5 each leg) 10 Reverse Samson Lunge + Knee Hug (5 each leg) GROUND ACTIVATION / MOBILIZATION 5 Seated 90-90 Hip Rotations each side 5 World's Greatest Stretch + 5 Spiderman Rock Back's each side 5 Push Up to Down Dog

B

Overhead Press

4 x 10

C

Chin-Up

4 x 8

D1

DB Curl to Overhead Press

3 x 10

D2

DB Lateral Raise

3 x 15

E1

Straight Arm Pulldown

2 x 15

E2

Cable Face Pull

2 x 20

Conditioning

F

STEADY STATE

10:00 STEADY STATE Go for 10:00 on a cardio equipment of choice. Keep your pace as consistent as possible; not so high where you slow down over time, but not so low where you could keep going for a much longer time. Ideas: - Treadmill fast walk at an incline - Treadmill jog - Bike - Elliptical - Rower

Thursday
Week 1 Day 5

Conditioning

A

At-Home W1.08.22

A.) 3 Rounds 0:40 Jumping Jacks, 0:20 Rest 0:40 Extended Glute Bridges, 0:20 Rest 0:40 Plank, 0:20 Rest B.) 5 Rounds 8 Forward Lunges ea. 10 Push Ups 12 Lying Leg Lifts C.) 3 Rounds 0:40 Stationary High Knees, 0:20 Rest 0:40 Cannonball Squats, 0:20 Rest 0:40 Hollow Hold, 0:20 Rest

Friday
Week 1 Day 6

Conditioning

A

Stretch W1.08.22

2:00 Sumo Squat 1:00 90/90 Hip Rotations 2:00 Pigeon Pose (L) 2:00 Pigeon Pose (R) 2:00 Spiderman (L) 2:00 Spiderman (R) 1:00 Forehand Wrist Stretch 1:00 Backhand Wrist Stretch 2:00 Prayer Stretch 1:00 Cat/Camel 2:00 Frog Stretch 1:30 V-sit (Middle) 1:00 V-sit (L) 1:00 V-sit (R) 1:30 V-sit (Middle) 2:00 Forward Lunge (L) 2:00 Forward Lunge (R) 1:00 Sphinx to Down Dog

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Vitality 4
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Vitality 4
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Vitality 4
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