New

The Riser - 2 Days x Week

Born Defender

Functional Training, Functional Fitness, Field Sports, Strength & Conditioning, Power Sports , General Fitness, Multi-sport
Coach
Sverri Finsson

We know that everyday will not be the greatest but it is about embracing the small moments of greatness in every day. Never rising to the highs or falling to the lows but maintaining a balance with them in moderation to ensure a journey of longevity. Our community is built to help you realize your potential and find the courage to chase the 1% in every day that will make you the best version of yourself. It’s about realizing the compounding effect of your daily efforts which will lead you to a life that is in your control and ultimately your personal flourishing.

For the ones that want to maximize their time in the gym. A time efficient training program that leaves no stone unturned and gives you the chance to pursue your personal flourishing.

- 2 days a week
- 2 training sessions - full body
- 1 optional sprint /conditioning session
- 60 min sessions
$39 / mo
Start My 7-Day Free Trial
benefit-image-0
Ready for your inner flourishing?
With our coaching you will get a holistic approach to a healthy life. This involves training, habits, nutrition, and guidance in how you can become the best version of yourself.
benefit-image-1
Increase in Daily Energy Level
With our coaching you will gain an insight into how your daily habits can increase your energy throughout your day. You will experience a different excitement about your new lifestyle and will be ready to attack each new day.
benefit-image-2
Movement Freedom
With our training programs you will experience a weekly variety of exercise that aim to explore various movement patterns and give you access to ranges and movements that challenges you. You will also build capability in simple and effective exercises that will allow you to take on any challenges life throws at you.
benefit-image-3
Training Structure
Our training consists of a mixture of strength, plyometrics, sprints, bodybuilding and isometrics. This will allow you to maintain a healthy and physical capable body that will be ready for the challenges you meet in everyday life and beyond. We look forward to getting you one step closer to the best version of you!
Features
feature-icon
Access to your coaches
Coaches who are accessible 24/7 who will help with any questions or concerns
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Mental Exercises
Structured mental training exercises to cultivate your inner strength
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Fully equipped gym or weight room.
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Full Body 1

A1

Paused Back Squat

6 x 6

A2

Seated Broad Jumps

4 x 4

B1

Bench Press

6 x 6

B2

Med Ball Bench Throw

4 x 4

C1

Straight Arm Bicep Curl

C2

DB Overhead Tricep Extension

C3

Pull Over ISO

D

Cardio

Wednesday
Sprints/Plyo Day 1(OPTIONAL)

A

Warm Up

B1

Soft Pogos

2 x 10

B2

Criss Cross

2 x 10

C1

Skater Jumps

2 x 6

C2

Lateral Split Stance Jumps

2 x 5

D1

Squat Jumps Forward

2 x 15

D2

Single Leg Bounding

2 x 20

E

Accelerations

6 x 10 @ 1

F

Curved Acceleration

6 x 10 @ 2

Friday
Full Body 2

A1

Neck Press

6 x 6

A2

Lateral Box Plyo Push Ups

4 x 4

B1

Barbell Deadlift

6 x 6

B2

One Leg Hop

4 x 4

C1

DB Bulgarian Split Squat

2 x 8

C2

Single Leg RDL

2 x 8

D1

Split Squat ISO

2 x 1:00

D2

Bench Side Bends

2 x 8

Coach
More from Born Defender
coach-avatar Sverri Finsson

Head of Training

closer-image-1
closer-image-2
Join us now 🌿

We look forward to hearing from you 🌿

Start My 7-Day Free Trial
closer-image-3
The Proof
verified-athlete-avatar Mathias Løvstad-Gebauer

Athlete

Verified Athlete

"The training has kept me in shape and ready to dominate on the football field for my first full season. What I love the most is the attention to detail with the programming, no stone is left unturned when it comes to the main exercises and the accessories."

verified-athlete-avatar Austin Brock

Athlete

Verified Athlete

"The training structure was new to me and I absolutely love it. Being able to focus on the upper/lower body as a whole has changed the game for me!"

Join Your Virtual Gym

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

The Riser - 2 Days x Week
screenshot1
The Riser - 2 Days x Week
screenshot2
The Riser - 2 Days x Week
screenshot3

More from Born Defender

teams
The Riser - 2 Days x Week
Start My 7-Day Free Trial