Thicc Boi Winter: Training by Bret Kelly in TrainHeroic

BK Performance

Strength & Conditioning, First Responders, Law Enforcement, Volleyball, Football , Basketball, Softball, Lacrosse, Combat Sports, Adventure Race , Gymnastics, Tactical / Military, Powerlifting, Multi-sport, Plyometrics, Speed, Olympic Lifting, Custom Programming, Personal Training, Women's Training, Bodybuilding
Coach
Bret Kelly

Join me in the gym!

 I'll be writing up my personal workout routines right here and doing the same workouts as you each day. 

complete the workouts, share your progress, ask me questions, send videos, etc. I'm here to help you along the way

My overall goals for my own training?

  • Stay athletic 
  • Move well and pain free
  • Get stronger
  •  Look better with my shirt off...isnt that everyone's goal??

Questions before signing up? message me at 

314-852-2738

Bretkellyperformance@gmail.com

Features
7 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Equipment
Recommended
DumbbellsKettlebellsBarbellsBenchBoxesTrap BarSpace
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2021-8-16

A

Foam Roll Technique

1 x 10:00

B1

1/2 Kneeling Hip Flexor

1 x 0:30

B2

Overhead Deadbugs

2 x 10

B3

Pause Split Squat

2 x 0:30

C1

Linear Pogos

2 x 30

C2

Step in Jumps

2 x 4

C3

Double Contact Jump

2 x 4

C4

5 Yard Step-in Jumps

2 x 3

D1

KB Cleans

4 x 5 @ 5, 6, 6, 7

D2

Deadlifts

10, 6, 6, 5, 5, 5 @ 50, 65, 75, 80, 85, 85 %

E1

KB Front Rack Lunges - Ipsilateral

4 x 6 @ 7, 7, 8, 8

E2

Split Squat Jump

4 x 5

F1

Farmer Carry

3 x 80

F2

Reverse Hyperextension

3 x 15

Monday
2021-8-17

A1

T-spine Rotation

1 x 10

A2

Downdog Push-up

2 x 5

B1

Waiter Carry

3 x 40 @ 7

B2

1 Arm KB Snatch

3 x 5 @ 5, 6, 7

C1

Bench Press

10, 6, 6, 5, 5 @ 50, 65, 75, 80, 85 %

C2

MB Chest Pass

4 x 5

D1

High to Low Row

4 x 6

D2

Sled Row - Power

4 x 6 @ 6

E1

KB Skull Crushers

4 x 8

E2

Zottman Curls

4 x 8

Tuesday
2021-8-18

A

Foam Roll Technique

1 x 10:00

B1

FRC - 1/2 Kneeling Quad/Hip Flexor

2 x 15

B2

FRC - Splits Hip Flexor

2 x 5

B3

FRC - Shin Box IR

2 x 0:15

B4

Swimmers

2 x 5

C1

Rowing

4 x 500

C2

Bear Crawl

4 x 20

C3

Sled Push

4 x 40

C4

Dragon Flys

4 x 6

D1

Farmer Carry

4 x 80

D2

Plank Taps

4 x 4

E

Outdoor Meditation

1 x 30:00

Wednesday
2021-8-19

A1

World's Greatest Stretch

2 x 5

A2

Side Plank

2 x 0:30

A3

Balance + Peripheral vision

2 x 20

A4

Deep Squat Breathing

2 x 10

B1

Lateral pogos

3 x 30

B2

90* Box Jump + Hurdle

3 x 3

C1

Box Squat

4 x 10 @ 50, 60, 65, 65 %

C2

Quadruped Hip Circles

4 x 5

D1

Trap Bar Deadlift

10, 6, 4, 4, 20 @ 60, 75, 80, 85, 50 %

D2

Bird Dog

4 x 5

E1

Nordic Hamstring Holds

3 x 0:30

E2

KB Lateral Sways

3 x 1:00

Thursday
2021-8-20

A

Go Ruck

1 x 45:00

Friday
2021-8-21

A1

T-Spine Rotations & Groin Stretch

2 x 10

A2

Inchworm

2 x 5

A3

Overhead Band Squat

2 x 10

B

1/2 Turkish Get Up

2 x 10

C

Push Press

3 x 5

D1

1/2 Kneeling Landmine Press

4 x 10

D2

Wide Grip Seated Row

4 x 10

E1

Push ups & Arm Circles

3 x 5

E2

Overhead Tricep Extension

3 x 15

F1

Pull-ups

3 x 8

F2

1 Arm TRX Row

3 x 8

F3

Curl to Press

3 x 15

Saturday
2021-08-22

A

Outdoor Meditation

1 x 30:00

B

Morning Yoga - Easy 15 min

C

Yoga - Medium 20 min

Join Your Virtual Gym

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

Thicc Boi Winter
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Thicc Boi Winter
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Thicc Boi Winter
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