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The Expendables

Ignatius Strength & Performance

Coach
Ignatius (Naat) Loubser

🏋️‍♂️ Ignatius Strength Blueprint 🏋️‍♀️

Transform your body and mind with our revolutionary online group strength training program! Join a supportive community of like-minded individuals led by expert coach Naat Loubser. 💪

🔥 Burn fat, build muscle, and boost your confidence with our scientifically proven workouts tailored to all fitness levels.

🤝 Experience accountability and motivation as you sweat it out together as a group, ensuring you stay on track towards your goals.

📅 Enjoy flexible scheduling with multiple sessions offered weekly, allowing you to fit workouts into your busy lifestyle.

🎉 Unlock exclusive access to personalized coaching, empowering you to optimize your results both in and out of the gym.

💬 Don't just take our word for it—join the members who have already transformed their bodies in person with Naat!

The program works in 4 week cycles and ensures great variety with great results to create the balance between consistency and variety!

Ready to unleash your inner strength? Sign up now and start your journey to a healthier, happier you! 💥

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Comprehensive program
Access scientifically designed workouts that target every muscle group, ensuring a balanced and effective strength training regimen
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Supportive community
Join a vibrant online community of fellow members and expert coach who provides encouragement, accountability, and motivation every step of the way.
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Flexible scheduling
Enjoy the convenience of sessions offered weekly anytime at your fingertips on the Trainheroic app, allowing you to tailor your workout schedule to fit your busy lifestyle.
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Personalized program
Receive personalized guidance and support from an experienced coach who will help you optimize your workouts and overall fitness journey.
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Results driven approach
Experience significant improvements in strength, muscle tone, endurance, and confidence as you commit to this program and unlock your full potential.
Features
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Access to your coach
Message Coach Naat on the app and send video's to help assess your form
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Programming 5 days per week
5 Days per week strength, conditioning, and skill training that’s accessible and challenging for people of any level or background
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Exercise Video Guidance
Instructional videos in the app 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
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder know you better, and keep you going longer all through an app
Equipment
Required
Barbell & Plates // Squat rack / Power rack // Adjustable bench // Dumbbells // Pulley or Bands // TRX / Suspension trainer
Recommended
Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower A

A

Back Squat

3 x 8 @ 70, _ , _ %

B

Romanian Deadlift

3 x 8 @ 70, _ , _ %

C

Barbell Split Squat

6 x 12

D

Calf Raise

3 x 8

Monday
Upper A

A1

Bench Press

3 x 6 @ 75, _ , _ %

A2

1-Arm DB Row

6 x 12

B

Incline Bench Press

3 x 10 @ 65, _ , _ %

C

JM Press

3 x 15

D1

EZ Bar Curl

D2

DB Lateral Raise

3 x 15

Tuesday
Lower B

A

Leg Press

3 x 12 @ 65, _ , _ %

B

Walking Lunges

3 x 20

C

Lying Leg Curl

3 x 10

D

Calf Raise

3 x 25

Wednesday
Upper B

A

DB Bench Press

3 x 12

B

Lat Pulldown

3 x 12

C

Dip

3 x 12

D1

Weighted Paused Pushup

3 x MAX

D2

DB Bicep Curls

3 x 8

Thursday
Accessory

A1

DB Fly

3 x 15

A2

Single Leg Hip Thrust

6 x 15

A3

Barbell Upright Row

3 x 12

B1

Tricep Pushdown

3 x 15

B2

Hammer Curl

3 x 15

C

Glute-Ham Raise

Coach
coach-avatar Ignatius (Naat) Loubser

Naat, a veteran Strength & Conditioning specialist since 1995, currently Head S&C at University of Pretoria. Renowned for guiding Tuks rugby teams to 5 Varsity cup victories. Worked with 28 Olympic medalists, led SA rowing S&C for 16 years, and excelled in diverse elite sports. SFG 1 and VBT certified, he's a key figure in High Performance, solidifying his status as a top professional.

The Proof
verified-athlete-avatar Tanya

Tough but worth it

Verified Athlete

"The Expendable team training with Naat has completely transformed my approach to strength training. Not only have I seen incredible gains in my strength and endurance, but I've also forged lasting friendships with fellow members of the community. Highly recommended!"

Join Your Virtual Gym

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

The Expendables
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The Expendables
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The Expendables
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