The Survivor Project: Training by Nathan England in TrainHeroic

Performance Training, Inc.

Coach

Nathan England

Features
4 sessions per week
Must use App app to view and log training
Team Training

$24 / mo

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Rebuild Strength and Daily Function

Cancer treatment can reduce muscle mass, coordination, and overall strength. This program uses safe, beginner-friendly training to help survivors rebuild foundational strength so everyday tasks feel easier, more controlled, and more confident.

Improve Energy, Mood, and Recovery

Low-intensity movement, mobility work, and structured strength sessions help boost energy levels, reduce fatigue, and improve mood—common challenges during and after treatment. Exercise also supports immune function and overall recovery.

Restore Confidence in Everyday Movements

Guided, progressive workouts help survivors reconnect with their bodies in a positive way. Each session builds self-efficacy, reduces fear of movement, and empowers survivors to take an active role in their health, healing, and long-term well-being.

Features

Programming 4 days per week

4 Days of programming specifically designed for Survivor Fitness participants.

Delivered through TrainHeroic

All workouts are delivered through the Train Heroic App.

Sample Week

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

Sunday

Lower Body Strength + Balance

Warm-Up

Complete 3 Rounds of: Cat-Cow × 8ea Mini-Band Lateral Steps × 10 each (Band Around Knees) Standing Ankle Circles x10ea direction Sit to Stand x 8 Standing Arm Circles x 10ea

Air Squat

3 x 8

Banded Glute Bridge

3 x 12

Wall Sit

3 x 0:20

Suitcase Carry

2 x 0:20

Dead Bug

2 x 8

Hamstring Scoop Stretch

2 x 6

Lying Figure Four Stretch

2 x 0:20

Monday

Upper Body Strength + Mobility Control

Prep

Warm-Up (Shoulders)

Perform 2 Rounds of: Shoulder CARs (Controlled Articular Rotations) × 5 Standing Thoracic Spine CARs Banded Scap Retractions × 12 Doorway Chest Stretch × 10 Body Weight Good Morning x8

Band Row

4 x 15

Plank Shoulder Tap

4 x 20

Band Chest Fly

3 x 15

Band Pull-Apart

3 x 10

Thread the Needle

2 x 20

Doorway Chest Stretch

3 x 0:20

Walk

1 x 8:00

Wednesday

Mobility Flow + Light Strength

Cat Camel

2 x 10

A Frame Rotation

2 x 5

Arm Circles

2 x 10

Hip Airplane Assisted

3 x 5

Thread the Needle

3 x 5

Banded Clam Shell

3 x 20

KB Groin Opener

3 x 5

Body Weight Good Morning

2 x 10

Band Row

2 x 15

Thursday

Total Body Functional Strength + Stability

Warm-Up

Perform 3 Rounds of: Standing Hip Circles (Focus on staying on balance) 10ea leg Hamstring Scoop Stretch x6ea leg Open Book Stretch x10

KB Deadlift

3 x 8

Paloff Press

3 x 10

Banded Lat Pull Down

3 x 15

Glute Bridge March

3 x 20

Heel to Toe Walk

2 x 20

Marching In Place

2 x 0:30

Kneeling Hip Flexor Stretch

2 x 0:30

T-Spine Reach

2 x 8

Coach

More from Performance Training, Inc.

Nathan England

FAQs

What if I have low energy or fatigue?

Totally normal—fatigue is one of the most common treatment side effects. You’ll have the option to: 1) Adjust the workout intensity, 2) Shorten sessions, 3) Swap days based on how you feel Our focus is consistency, not perfection.

I have mobility limitations. Can I still do the program?

Yes. Every workout includes modifications, regression options, and safe alternatives. You can also message your coach directly in TrainHeroic for personalized adjustments based on your limitations, joint stiffness, surgical history, or balance concerns.

What if I’m worried about lymphedema or swelling?

Strength training and gentle conditioning are safe when progressed correctly. We increase volume very gradually, emphasize proper technique, and avoid sudden spikes in intensity. If you use a compression garment or have swelling-prone areas, ease into movements with lighter loads + additional rest.

What if I’ve never exercised before?

Perfect—this program was designed with you in mind. You’ll start with simple movements, easy-to-follow routines, and a pace that builds confidence week after week. No advanced skills required, no complex equipment, no pressure to perform.

How do I know if I’m doing exercises correctly?

Each movement includes: 1) Video demonstrations 2) Written cues 3) Clear scaling options If something doesn’t feel right, just reach out—we’ll adjust it together.

Can I reach out if something doesn’t feel right?

Absolutely. You’ll have direct access to your coach through TrainHeroic. Ask questions, request modifications, or share concerns anytime. You’re supported the whole way.

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

The Survivor Project