The Home Team Training

Alexander Training

Coach

Kathryn Alexander

The Home Team Training program is created to bring you results from home training. No more sharing equipment or commuting. This science based program is written so that you have a plan and accountability to reach your goals at home.

I have spent hours in the books (BS, M.Ed, exercise physiology) and in the gym, and I will hep you cut through the confusion and commit to a plan that works.

No more confusion or indecision - let’s go!

$27 / mo

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Strength & conditioning based

Strength and conditioning principles that work. Intelligently planned and expertly written to get you results.

Your numbers tracked and stored

The app works for you to track your specific data and encourage continued progress

Your questions answered

In-app videos, explanations and messaging so you are never on your own

Features

Programming 4 days per week

4 days plus an optional bonus day! Daily strength, conditioning, and skill training that’s accessible and challenging for any level or background

Exercise Video Guidance

Instructional videos and explanations to guide your practice and make execution easy

Detailed, expert instruction

Access to a coach who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating a lifeless PDF is so last year. Your coach and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

dumbbells // bands

Recommended

yoga mat

Sample Week

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

Sunday

A Full body

basic squat

3 x 10

standing overhead press with dumbbells

3 x 10 @ 5 lb

rear delt raise

3 x 10 @ 5 lb

lateral lunge with dumbbells

3 x 5 @ 0, _ , _ lb

band pullaparts

3 x 10

RDL with dumbbells

3 x 10 @ 15 lb

Arnold press standing

3 x 10

dumbbell biceps curls

3 x 10

squat press with dumbbells

3 x 10 @ 5 lb

standing hamstrings stretch

2 x 0:30

hip flexor stretch standing

2 x 0:30

Monday

B Upper body

goblet squat with dumbbell

3 x 10 @ 5 lb

standing overhead press with dumbbells

3 x 10 @ 5 lb

external rotation with band

3 x 10

Pushups/pushup negatives

2 arm dumbbell row

3 x 10

front raise

3 x 10

triceps kickbacks

3 x 10

rear delt raise

3 x 10

1 leg glute bridge

3 x 10

breaststroke

3 x 10

standing side stretch

2 x 0:30

chest stretch standing

2 x 0:30

Tuesday

C Cardio + abs

basic squat

3 x 10

lateral raise dbs

3 x 10 @ 5 lb

RDL with dumbbells

8, 10, 12 @ 10 lb

band pullapart pulldown

8, 10, 12

Plank knee to elbow

4, 5, 6

squat jump

8, 10, 12

dead bug

2 x 5

V up

2 x 10

toe touch

2 x 15

thread the needle stretch

2 x 0:30

child's pose

2 x 0:30

Wednesday

D Full body

goblet squat with dumbbell

3 x 10 @ 5 lb

lateral raise dbs

3 x 10 @ 5 lb

sumo squat with one dumbbell

3 x 10

windmill

3 x 8 @ 0 lb

floor press

3 x 12

skullcrushers with dbs

3 x 10

standing overhead press with dumbbells

3 x 10

tempo goblet squats

3 x 7

seated hamstrings stretch

2 x 0:30

hip flexor stretch standing

2 x 0:30

glute stretch

2 x 0:30

Thursday

Bonus day!

30 minutes movement

This can be ANYTHING. This can be gardening, walking, yoga, paddleboarding. Anything that gets you moving, at whatever intensity feels good. The following exercise, just titled "Walk" is there for your input. It doesn't have to be walking though, as mentioned above. This way you can log time or distance, and make notes on what you do. Have fun!

Walk

Coach

More from Alexander Training

Kathryn Alexander

BS, M.Ed, exercise physiology. I love exercise and I’m pumped to show you how it can change your life!

It's go time!

If you’re looking to set and commit to goals, work hard, and dedicate yourself to a program, then let me help you. I promise you will feel empowered, informed and supported.

Start My 7-Day Free Trial

FAQs

Can I do this from home?

That’s what it’s made for! We’d all love to have a full gym at our immediate disposal, but there are many reasons to want to get it done at home these days.

What if it's too hard or too easy?

You'll have many options to scale it to your ability and your equipment, so you can do the best with what you've got!

I have so many more questions! How to warm up, what weights do I use?

Once you are ready to go, read more specific instructions here: https://www.kathrynalexander.com/blog/the-home-team-faq-and-general-info

Join Your Virtual Gym

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

The Home Team Training