The B.S.T Collective

Ben Suek Training & Performance, LLC

Coach

Ben Suek

This program is for built for those looking to get more out of their life and find what they are capable of without sacrificing hours of their day to do it. The goal of this program is to help you perform at high level no matter the task... recreational athletics, playing with your kids or walking down the sidewalk with less pain.

What to expect... 4 short, focused workouts each week. Long-term progression. Coach guidance and motivation.

$35 / mo

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Well Rounded Training

This program isn't just for one type of person or fit to one training goal. It's a well-rounded, planned approach to overall health, fitness, and strength

Stay Engaged

Programs will progress weekly to keep you from plateauing and every 4 weeks, we will start a new phase to challenge in a variety of ways.

Build a Strong Foundation for Life

Building strength isn't just about moving heavy things. It's a mindset that you are capable of doing more than you think you can even when it's challenging or uncomfortable - lift heavy things, move in new ways, control your body, stay active & athletic

Features

Daily engagement with coaches and others

Leaderboards, progress tracking, monthly updates + access to coach and community messaging to keep you excited to train & motivated to be your BST

Programming 4 days per week

A blend of circuits, strength training, and plyometrics adjusted to fit all training levels.

Knowledgable, detailed coaching

Science & experienced based program built by a coach who understands the challenges life throws at you.

Delivered through TrainHeroic

A training program built to fit your goals, your schedule, your life... all at your fingertips in the TrainHeroic app

Equipment

Required

Dumbells // Exercises Bands // Bench, Box or Step

Recommended

Minibands // Barbell & Weights // Open Space

Sample Week

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

Monday

Week 2 Day 1

Supine Series

2 x 6

Inchworm + Pigeon Stretch

2 x 3

Goblet 3-way Lunge

2 x 2

High Knees

2 x 10

Goblet Squat

12, 10, 8

SL RDL + Reach

3 x 6

Lateral Strong Bear Crawl

1 x 5

Seated DB OH Press

12, 10, 8

DB Renegade Row

3 x 6

Crunch

3 x 8

Medball Hug & Twist

1 x 10

Wednesday

Week 2 Day 3

Inchworm + Pigeon Stretch

2 x 3

High Knees

2 x 10

Goblet 3-way Lunge

2 x 2

Supine Series

2 x 6

Prisoner Squat Jump

3 x 15

Rest

3 x 0:15

Tall Plank Shoulder Taps

3 x 15

Rest

3 x 0:15

Lateral Lunge + Plate Reach

3 x 15

Rest

3 x 0:15

Prone T's

3 x 15

Rest

3 x 0:15

Russian Twist

3 x 15

B10

Rest

3 x 0:45

Rest

1 x 4:00

Prisoner Squat Jump

3 x 15

Rest

3 x 0:15

Tall Plank Shoulder Taps

3 x 15

Rest

3 x 0:15

Lateral Lunge + Plate Reach

3 x 15

Rest

3 x 0:15

Prone T's

3 x 15

Rest

3 x 0:15

Russian Twist

3 x 15

D10

Rest

3 x 0:45

Friday

Week 2 Day 5

Supine Series

2 x 6

Inchworm + Pigeon Stretch

2 x 3

Goblet 3-way Lunge

2 x 2

High Knees

2 x 10

Goblet Split Squat

4 x 5

DB Floor Press

4 x 6

1-Arm DB Rows

4 x 5

Hip Extension

4 x 6

SL Plank + Miniband Leg Lift

3 x 15

Deadbug

3 x 10

Saturday

Week 2 Day 7

Supine Series

2 x 6

Inchworm + Pigeon Stretch

2 x 3

Goblet 3-way Lunge

2 x 2

High Knees

2 x 10

ISO Split Squat

3 x 20

Rest

3 x 0:20

Hollow Hold

3 x 20

Rest

3 x 0:20

Hip Extension + Groin Squeeze

3 x 20

Rest

3 x 0:20

Side Plank

3 x 0:20

Rest

3 x 0:20

1-leg Balance

3 x 0:20

Rest

3 x 0:20

Prone Y's

3 x 20

Rest

3 x 0:20

Coach

More from Ben Suek Training & Performance, LLC

Ben Suek

CSCS, USAW L-1

Demand Your BST

"Demand YOur BST" isn't just some catchy slogan. It's a call to action. You deserve to be the best version of yourself everyday. It starts with you deciding it's time to stop making excuses. I will be there to help guide and motivate you to reaching you

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FAQs

Who is this training for?

Everyone deserves to be their best day in & day out. This program is designed to fit everyone from busy parents trying to stay healthy and active to ex-athletes looking for an intense training plan to keep them performaing at a high level

What if I don't have access to a gym?

All exercises can be adjusted to fit your equipment and space. Just ask via the messaging tab. (You do need the basic equipment found in most home gyms.)

It's hard for me to fit workouts into my busy schedule...

All of the workouts are designed to be down between 45 and 65 minutes. You can also adjust the workouts on your calendar to fit your schedule.

The Proof