Causey Coaching

Coach
Payton Causey

Features
6 sessions per week
Must use App app to view and log training
Team Training
$20 / mo
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Features
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Access to me!
I will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
20 min/day programming that targets mobility, strength, and overall health and wellness
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Min Equipment: Week 1 Day 1

A1

1/2 Kn Adductor Rock

2 x 6

A2

Active Pigeon

2 x 6

B

DB Goblet Squat

3 x 15

C

1A DB Row

3 x 12

D

Deadbug

2 x 0:30

Sunday
Gym Equipment: Week 1 Day 1

A1

1/2 Kn Adductor Rock

2 x 6

A2

Active Pigeon

2 x 6

B

DB Goblet Squat

3 x 15

C

1A DB Row

3 x 12

D

Deadbug

2 x 0:30

Monday
Min Equipment: Week 1 Day 2

A1

Foam Roller Reach and Lift

3 x 6

A2

Wall Slides

2 x 10

B

Incline Push Up

3 x 15

C

1L Glute Bridge

4 x 10

Monday
Gym Equipment: Week 1 Day 2

A1

Foam Roller Reach and Lift

3 x 6

A2

Wall Slides

2 x 10

B

Incline DB Bench Press

3 x 15

C

1L Glute Bridge

4 x 10

Tuesday
Gym Equipment: Week 1 Day 3

A1

World's Greatest Stretch

2 x 6

A2

Windmill

2 x 6

B1

Quadruped w Shoulder Taps

3 x 0:30

B2

Side Plank Star Iso

3 x 0:20

C1

Cable Tricep Pushdown

2 x 15

C2

DB Bicep Curl

2 x 15

Tuesday
Min Equipment: Week 1 Day 3

A1

World's Greatest Stretch

2 x 6

A2

Windmill

2 x 6

B1

Quadruped w Shoulder Taps

3 x 0:30

B2

Side Plank Star Iso

3 x 0:15

C1

Banded Tricep Pushdown

2 x 15

C2

DB Bicep Curl

2 x 15

Wednesday
Gym Equipment: Week 1 Day 4

A1

1/2 Kn QHF Stretch

2 x 4

A2

90-90 Hip Switch w IR

2 x 6

B

Alternating Reverse Lunges

4 x 10

C1

Banded Pull-a-Parts

3 x 12

C2

Cable Lat Pulldown

3 x 12

Wednesday
Min Equipment: Week 1 Day 4

A1

1/2 Kn QHF Stretch

2 x 4

A2

90-90 Hip Switch w IR

2 x 6

B

Alternating Reverse Lunges

4 x 10

C1

Banded Pull-a-Parts

3 x 12

C2

Banded Pulldown

3 x 12

Thursday
Gym Equipment: Week 1 Day 5

A1

Handcuff with Rotation

2 x 6

A2

Wall ER Iso

2 x 5 @ 45

B

DB RDL

3 x 12

C

1/2 Kn 1A DB Shoulder Press

3 x 10

D

Seated Adductor Iso

3 x 0:30

Thursday
Min Equipment: Week 1 Day 5

A1

Handcuff with Rotation

2 x 6

A2

Wall ER Iso

2 x 5 @ 45

B

DB RDL

3 x 12

C

1/2 Kn 1A DB Shoulder Press

3 x 10

D

Seated Adductor Iso

3 x 0:30

Friday
Week 1 Day 6

Conditioning

A

15 Min Walk/Jog

Get outside! (or treadmill that's fine) 15 Minutes Total: 1 min walk 2 min jog/run (Keep it easy/moderate) Repeat 5 times If feeling good or you're able to hand more time add 2 more rounds

Coach
More from Causey Coaching
coach-avatar Payton Causey

FAQs
Do I need to have access to a gym?
No! Just some DBs and Bands
Are the gym equipment and at-home equipment programs different?
Nope! You'll get access to both!
What if I can only workout 3-4 days/week?
No problem! The program is written so that you can combine days and not be doing the same body parts!
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When you join a team you’re getting more than programming, you’re joining an online community.

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