The Fitness Remodel

Coach
Daniel Reuben

The Vitality 2 Team is perfect for anyone who is just starting out with weight-training, and is ready to make a meaningful commitment a couple times a week. It would also be a great fit for anyone who has been making it to the gym every now and then, but is looking for more structure and accountability.

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 every week. Each of these sessions should take 20-30 minutes and do not require any equipment.

Features
2 sessions per week
Must use App app to view and log training
Team Training
Features
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Programming 4 days per week
Two 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

Goblet Squat

4 x 10

C1

Chest-Supported DB Row

3 x 12

C2

Weighted Lunges

3 x 6

D1

Hip Thrust

2 x 15

D2

DB Curl to Overhead Press

2 x 12

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

Romanian Deadlift

4 x 10

C1

DB Bench Press

3 x 8

C2

1-Arm DB Row

3 x 0:30

D1

Tricep Pushdown

2 x 20

D2

Straight Arm Pulldown

2 x 15

Conditioning

E

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

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

Wednesday
Week 1 Day 4

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

Join Your Virtual Gym

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

Vitality 2
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Vitality 2
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Vitality 2
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