Team Wakeman Fitness - Weekly Training

Wakeman Fitness

Functional Fitness, Strength & Conditioning

Coaches

Mattie Wakeman and Nate Wakeman

Build a rock solid foundation of strength, functional movement and conditioning to take your training to the next level.

Whether you are just beginning your fitness journey, or looking to break out of a rut in the weight room, this program gives you a ground-up approach to master skills and improve performance across all aspects of fitness.

$30 / mo

Get Team Wakeman Fitness - Weekly Training

BUILD STRENGTH

Master the weights with dedicated functional strength training

LOSE WEIGHT

Compliment your newfound gains with conditioning sessions meant to get your heart pumping and burn calories.

PERFORM

Build skills that carry over into everyday life. Move better, look better, feel better and build a body that serves YOU.

INVEST IN YOU

Building a fit body and mind is the best way to fight back against aging, illness and injury we all face as we journey through life.

Features

Access to your coaches

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

Programming 5 days per week

5 dynamic and progressive strength training and conditioning sessions delivered to you every week. Don't just work out, TRAIN for progress!

Delivered through TrainHeroic

Never worry about what to do in the gym. Your next session is waiting for you right on your phone from Team Wakeman Fitness via the TrainHeroic App!

Equipment

Required

Barbell/Plates // Squat Rack // Weight Bench // Dumbbells // Resistance Bands and/or Cable station // Cardio equipment (Bike/Rower/treadmill, etc) // Medicine Ball(s)

Recommended

Kettlebell(s) // TRX // Dip bar/station // Weight Machines // Plyo Box

Sample Week

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

Sunday

Squat day 1 - Block 1

Single Leg Glute Bridge

2 x 10

Bird Dog

2 x 10

Cossack Squat

2 x 10

Goblet Squat

2 x 10

Squat Jump

2 x 10

Back Squat

3 x 12

Dumbbell Romanian Deadlift

3 x 10

Prone Machine Hamstring Curl

3 x 15

Single Arm Farmer Walk

Deep Squat Stretch

1 x 0:20

Couch Stretch (Hip Flexors)

1 x 0:20

Glute stretch on Box

2 x 20

Tuesday

Bench Day 1 - Block 1

Lying Scapula warmup

1 x 15

Dead Hang

1 x 20

Scapula pull ups

2 x 10

Shoulder Taps

3 x 10

Push up to Pike

2 x 10

Barbell Bench Press

3 x 12

Single Arm DB Shoulder Press

3 x 10

DB Bicep Curls

3 x 15

Pallof Press

4 x 15

Shoulder Dislocates

3 x 5 @ 20

Dead Hang

3 x 15

Wednesday

Conditioning Day 1 - Block 1

Bike/Rower (Cardio)

1 x 2:00

Rest

1 x 30

Bike/Rower (Cardio)

1 x 2:00

Rest

1 x 00:30

Bike/Rower (Cardio)

1 x 2:00

DB Thruster

21, 15, 9

American KB Swing

21, 15, 9

Med Ball Slams

21, 15, 9

Alternating DB Snatch

1 x 10

DB Lunge

1 x 10

Box Jump

1 x 10

Bike/Rower (Cardio)

1 x 10

Friday

Hinge Day 1 - Block 1

Single Leg Glute Bridge

2 x 10

Bird Dog

2 x 10

Cossack Squat

2 x 10

Goblet Squat

2 x 10

Squat Jump

2 x 10

Deadlift

3 x 12

Goblet Squat

3 x 10

Leg Extension

3 x 15

Glute stretch on Box

2 x 20

Couch Stretch (Hip Flexors)

1 x 0:20

Deep Squat Stretch

1 x 0:20

Saturday

Active Recovery 30 min/stretch

Bike/Rower (Cardio)

1 x 30:00

Walk

1 x 30:00

Glute stretch on Box

2 x 20

Couch Stretch (Hip Flexors)

1 x 0:20

Deep Squat Stretch

1 x 0:20

Coaches

More from Wakeman Fitness

Mattie Wakeman

Head Coach/Owner With a Degree in Exercise Science and experience training and coaching in some of the biggest and best fitness organizations in the country. ISSA Certified Personal Trainer Crossfit L1 Trainer