THE HIGHLANDS HUSTLE
Colton Gauman
Functional TrainingHey Neighbor!
Chances are, this is your first time in the TrainHeroic marketplace - thanks for being here.
I am incredibly excited to offer The Highlands Hustle – a strength training program designed exclusively for The Highlands community. I created this program to deliver the highest quality training that I can provide, and to be challenged every week with challenging YOU.
For clarity, The Highlands Hustle is an ongoing training program. Based on group feedback and performance, I update the program weekly - if not daily - to maintain an engaging training experience and ensure steady progress.
Each week, you’ll be challenged with three full-body resistance training sessions. We’ll use a mix of dumbbells, cables, basic machines, and bodyweight exercises. These workouts are fully tailored to our clubhouse fitness center and highly scalable, ensuring everyone can participate, no matter where they're starting from.
If you commit yourself to this program, you will become a better version of yourself physically, mentally, and maybe even spiritually (if you’re into that).
Should you have any questions beyond the scope of this page, please don’t hesitate to reach out!
I’ll see you on the inside,
Colton
p.s. If you did not scan the QR code and decide to sign-up, please reload this page using the QR code provided, or the link below - this ensures I can offer you the best possible experience.
https://marketplace.trainheroic.com/workout-plan/team/the-highlands-hustle?attrib=592418-web
Warm-Up
A
Perform two rounds of the following: 1. Mobility Flow x 1ea. 2. 3-Part Squat x 5 3. 3-Way Dynamic Stretch x 2ea. 4. Dumbbell Goblet Squat x 10
B
Dumbbell Goblet Squat
3 x 12
C
Seated Dumbbell Overhead Press (unsupported)
3 x 12
D1
Dumbbell Long Reverse Lunge (contralateral load)
3 x 8
D2
Push-Up (variations)
2 x 10
E1
3-Point Dumbbell Row
3 x 12
E2
Seated Knee Extension
2 x 15
E3
Cable Triceps Push-Down
2 x 15
E4
Partial Sit-Up/Crunch
2 x 15
Warm-Up
A
Perform two rounds of the following: 1. Mobility Flow x 1ea. 2. Kang Squat x 5 3. 3-Way Dynamic Stretch x 2ea. 4. Dumbbell Deadlift x 10
B
Dumbbell Deadlift
3 x 12
C
Lat. Pull-Down
3 x 12
D1
Dumbbell Step-Up (contralateral load)
3 x 8
D2
TRX Inverted Row
2 x 10
E1
Single-Arm Dumbbell Bench Press (25° Incline)
3 x 12
E2
Prone Hamstrings Curl
2 x 15
E3
Dumbbell Biceps Curl (alternating)
2 x 12
E4
Side-Plank Dip
2 x 10
Warm-Up
A
Perform two rounds of the following: 1. Mobility Flow x 1ea. 2. Bootstrap Squat w/ T-Spine Rotation x 5 3. 3-Way Dynamic Stretch x 2ea. 4. Dumbbell RDL x 10
B
Dumbbell RDL
3 x 12
C
Seated Chest/Shoulder Press Machine (45° Incline)
3 x 12
D1
Dumbbell Split-Squat (contralateral load)
3 x 10
D2
Bench Dip
2 x 10
E1
Half-Kneeling Single-Arm Cable High-Row
3 x 12
E2
Dumbbell Hip Extension (shoulders elevated)
2 x 12
E3
Dumbbell Skullcrusher
2 x 12
E4
Walkout to Extended Plank
2 x 5
Colton Gauman
Colton Gauman is a Certified Personal Trainer and Strength and Conditioning Specialist. Currently, he is a personal trainer at Zeffer Fitness in Blacksburg, VA and trains clients remotely all over the country. In 2022, Colton was nominated Personal Trainer of the Year for Crunch Fitness. He also served as an assistant strength coach for both the University of Richmond and Elite Athlete Devlopment.
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THE HIGHLANDS HUSTLE
THE HIGHLANDS HUSTLE
THE HIGHLANDS HUSTLE
