The Biggie Graduates: Training by Molly OBrien in TrainHeroic

Body by Biggie

Strength & Conditioning

Coach

Molly OBrien

The Biggie Graduates program will provide you with a regular training program designed by Coach Sandy, access to 2 Live Zoom Calls per month, and a community for accountability to your fitness journey!

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Team Training

$88 / mo

Start My 7-Day Free Trial

Equipment

Recommended

This program is designed for full gym access (barbells // plates // bench // cable stack // dumbbells) but modifications will be provided for those of you training with Home Equipment (Dumbbells Only)!

Sample Week

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

Sunday

Upper Body 1

Prone Snow Angels

Bench T-Spine Mobility

Single Arm DB Front Raise w/ Adduction

Hand Release Push Ups

Single-Arm Seated Cable Row

Wide Grip Lat Pulldown

Tricep Pushdowns

Plate Tricep Extension

Wall Tricep Extension

Cable Bicep Curls

Kneeling Plank Med Ball Roll Out

Plank Army Crawlers

Tuesday

Lower Body

Alternating Squat + Reach Mobility

Banded Hip Flexor Stretch

B-Stance Leg Press

Mini Band Lateral Walk

Box Squat

Goblet Squat to BSS

Band Pull Through

Band Anti-Rotational Isometric Holds

Med Ball Russian Twist

Wednesday

Upper Body 2

Dowel Rod Shoulder Mobilizer

Child's Pose Reach Through

Assisted Pull Up

Superset: Face Pull to Straight Arm Lat Pull

Underhand Barbell Row

EZ Bar Bicep Curls

Reverse Curl

Plate Curls w/ External Rotation

Landmine Arcs

Friday

Full Body

Conditioning

Full Body Warm Up Circuit

Full Body Warm Up Circuit Prone Snow Angels - 2 x 5 Prone Alternating Arm Sweeps - 2 x 5 Lying Hip CARS - 2 x 3 Quadruped T-Spine Rotation - 2 x 5 per side Pigeon Stretch - 2 x :15 per side

Landmine Push Press

Keiser Split Stance SA Pull Down

Smith Machine Hip Thrust

Hammer Strength Incline Chest Press

Kneeling Pallof Press

Tuck Up + Isometric Hold

Coach