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
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)!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Upper Body 1

A1

Prone Snow Angels

A2

Bench T-Spine Mobility

B1

Single Arm DB Front Raise w/ Adduction

B2

Hand Release Push Ups

C

Single-Arm Seated Cable Row

D

Wide Grip Lat Pulldown

E1

Tricep Pushdowns

E2

Plate Tricep Extension

E3

Wall Tricep Extension

F

Cable Bicep Curls

G1

Kneeling Plank Med Ball Roll Out

G2

Plank Army Crawlers

Tuesday
Lower Body

A1

Alternating Squat + Reach Mobility

A2

Banded Hip Flexor Stretch

B

B-Stance Leg Press

C

Mini Band Lateral Walk

D

Box Squat

E

Goblet Squat to BSS

F

Band Pull Through

G1

Band Anti-Rotational Isometric Holds

G2

Med Ball Russian Twist

Wednesday
Upper Body 2

A1

Dowel Rod Shoulder Mobilizer

A2

Child's Pose Reach Through

B

Assisted Pull Up

C

Superset: Face Pull to Straight Arm Lat Pull

D

Underhand Barbell Row

E1

EZ Bar Bicep Curls

E2

Reverse Curl

E3

Plate Curls w/ External Rotation

F

Landmine Arcs

Friday
Full Body

Conditioning

A

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

B

Landmine Push Press

C

Keiser Split Stance SA Pull Down

D

Smith Machine Hip Thrust

E

Hammer Strength Incline Chest Press

F1

Kneeling Pallof Press

F2

Tuck Up + Isometric Hold

Join Your Virtual Gym

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

The Biggie Graduates
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The Biggie Graduates
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The Biggie Graduates
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The Biggie Graduates