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Train With Me

Brinkrs Sports Performance

Coach
Jake Hanebrink

My name is Jake Hanebrink. I am a college hockey player with a B.S. in Exercise Science. Now I'm giving people a chance to train with me online to provide all the valuable important information I have and help better as many people as possible.

When you sign up, you will literally be completing the EXACT same workouts I am! Every single exercise, from my warm-up to plyometrics, everything has a video built into this app of me demonstrating & coaching you through the perfect form for safety & maximum effectiveness. This is the start of your new beginning. For just $1 a day, you can be worry-free, push yourself, and have it planned for YOU. That way, you can walk in and CRUSH your day and be worry free!

The program will change every 3-4 weeks to keep that body guessing! But you will find you will always be getting better. You will become more explosive, agile, stronger, and more powerful. ALL OF THESE APPLY TO REAL-LIFE SITUATIONS.

BE THE BEST VERSION OF YOURSELF YOU CAN BE

Join MY TEAM, be the best version you can be, and continue to make progress.

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EXACTLY WHAT I AM DOING
When training I always have three things in mind. 1. Make sure that my future self will benefit from training. 2. Train SMARTER & HARDER for the best results. 3. Be the strongest, most powerful, and the most mobile person I can be in the gym!
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TRAINING FROM A REAL PERFORMANCE COACH
I will be providing detailed sessions, and videos so you can see exactly what to do. The science behind training will be used and your results will be maximized. When walking into the gym you will not be guessing, everything is laid out for you to be the best version of yourself that you can be.
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MOBILITY
When moving, the average person doesn't work on mobility, here you WILL. Being mobile not only will make you stronger, but you will be able to move and do the daily life activities that you do pain free. You only have one body, you might as well take care of it.
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All Our Training Experience in 1 Place
All Our Training Experience in 1 Place Everything you need, from your training to your connection to the community and me, will be delivered to your fingertips. I've partnered with TrainHeroic to deliver our team's training to you using the same tech I use with my pro guys. We'll track our progress and how we're stacking up against each other seamlessly, as we're training each day.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos 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, and keep you going longer, all through an app.
Equipment
Required
Bands / KettleBells / Dumbbells / Foam Roller / Golf Ball / Lacr
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Train with me -Hypertrophy Week 1-3

Prep

A

Train With Me Warm Up - Upper Body

Go through this warm-up with intention. Watch each Video and get the most out of every movement. Before starting, think about your why and WHY you are training today. Roll out your feet, hamstrings, IT bands, quads, and back, and mentally prepare yourself for what is to come! Time to CRUSH IT!!! 1. Prone Press Ups - x8 2. Cat Cow - x5 3. Bird-Dogs - 6/6 4. Dead-Bugs - 6/6 5. Shoulder Car - 5/5 6. T-Spine Twist - 6/6 7. Heel Walks - 20 yds 8. Toe Walks - 20 yds 9. Internal & External Rotations - 8/8 10. Arm Circles - 20 Forward and Backward This is a unilateral day. Now it's time to crush this lift! LET'S GO!!

B1

Explosive Push Ups

2 x 8

B2

Overhead MB Slam

2 x 8

C

D.B Bench Press

3 x 12

D

Single Arm DB row

3 x 10

E

Kneeling DB Shoulder Press

3 x 12

F

DB Hammer Curl

3 x 15

G

Rope Tricep PushDown

3 x 15

H

DB Farmers Carry

3 x 20

I1

V-Up

2 x 15

I2

Russian Twist

2 x 15

I3

Side Plank

2 x 30

Monday
Train With Me - Hypertrophy Week 1-3

Prep

A

Train With Me Warm Up - Lower Body

Go through this warm-up with intention. Watch each Video and get the most out of every movement. Before starting, think about your why and WHY you are training today. Roll out your feet, hamstrings, I.T. bands, quads, and back, and mentally prepare yourself for what is to come! Time to CRUSH IT!!! 1. Ankle Dorsi - Flexion 2. Prone Press Ups - x8 3. Cat Cow - x5 4. Bird-Dogs - 6/6 5. Dead-Bugs - 6/6 6. 90 / 90 Forward Fold - 5/5 7. Grape Squeeze - 6/6 8. Hip Car - 5/5 9. T-Spine Twist - 6/6 10. Heel Walks - 20 yds 11. Toe Walks - 20 yds 12. Glute Bridge - 5 13. Hamstring Airplanes - 5/5 14. Compass Balance - 3/3 Now it's time to crush this lift! LET'S GO!!

B1

Skater Jump

2 x 5

B2

Squat Jumps

2 x 5

C

Rear Foot Elevated Split Squats

3 x 12

D

DB or Landmine Lateral Lunge

3 x 10

E

DB RDL

3 x 12

F

Single Leg Hip Thrusts

3 x 10

G

Banded TKE

3 x 18

H1

Penguins

2 x 30

H2

Shoulder Tap Plank

2 x 30

Tuesday
Wednesday - Active Recovery Day

Recovery

A

Train With Me Warm Up - Lower Body

Go through this warm-up with intention. Watch each Video and get the most out of every movement. Before starting, think about your why and WHY you are training today. Roll out your feet, hamstrings, I.T. bands, quads, and back, and mentally prepare yourself for what is to come! Time to CRUSH IT!!! 1. Ankle Dorsi - Flexion 2. Prone Press Ups - x8 3. Cat Cow - x5 4. Bird-Dogs - 6/6 5. Dead-Bugs - 6/6 6. 90 / 90 Forward Fold - 5/5 7. Grape Squeeze - 6/6 8. Hip Car - 5/5 9. T-Spine Twist - 6/6 10. Heel Walks - 20 yds 11. Toe Walks - 20 yds 12. Glute Bridge - 5 13. Hamstring Airplanes - 5/5 14. Compass Balance - 3/3 Watch Videos for Coaching!

Wednesday
Train With Me - Hypertrophy Week 1-3

Prep

A

Train With Me Warm Up - Upper Body

Go through this warm-up with intention. Watch each Video and get the most out of every movement. Before starting, think about your why and WHY you are training today. Roll out your feet, hamstrings, I.T. bands, quads, and back, and mentally prepare yourself for what is to come! Time to CRUSH IT!!! 1. Prone Press Ups - x8 2. Cat Cow - x5 3. Bird-Dogs - 6/6 4. Dead-Bugs - 6/6 5. Shoulder Car - 5/5 6. T-Spine Twist - 6/6 7. Heel Walks - 20 yds 8. Toe Walks - 20 yds 9. Internal & External Rotations - 8/8 10. Arm Circles - 20 Forward and Backward Now it's time to crush this lift! LET'S GO!! Watch Video For Coaching!

B1

MB Chest Pass

2 x 6

B2

Triple Extension MB Slam

2 x 6

C

Single Arm Db Bench Press

3 x 12

D

Bird Dog Row

3 x 10

E

Single Arm Landmine Press

3 x 12

F

Pull Ups

G

Standing DB Shoulder Press

3 x 10

H

DB Shrugs

3 x 12

I1

Banded DeadBug

2 x 10

I2

Plank

2 x 0:45

Thursday
Train With Me - Hypertrophy Week 1-3

Prep

A

Train With Me Warm Up - Lower Body

Go through this warm-up with intention. Watch each Video and get the most out of every movement. Before starting, think about your why and WHY you are training today. Roll out your feet, hamstrings, I.T. bands, quads, and back, and mentally prepare yourself for what is to come! Time to CRUSH IT!!! 1. Ankle Dorsi - Flexion 2. Prone Press Ups - x8 3. Cat Cow - x5 4. Bird-Dogs - 6/6 5. Dead-Bugs - 6/6 6. 90 / 90 Forward Fold - 5/5 7. Grape Squeeze - 6/6 8. Hip Car - 5/5 9. T-Spine Twist - 6/6 10. Heel Walks - 20 yds 11. Toe Walks - 20 yds 12. Glute Bridge - 5 13. Hamstring Airplanes - 5/5 14. Compass Balance - 3/3 Now it's time to crush this lift! LET'S GO!! Watch Videos for Coaching!

B1

split squat jump

2 x 6

B2

Box Jump

2 x 6

C

Trap Bar Deadlift

3 x 12

D

DB Goblet Squat

3 x 10

E

Landmine RDL

3 x 12

F

DB Lunge

3 x 10

G

Barbell HipThrust

3 x 12

H1

Quad Extension

2 x 15

H2

Burpee

2 x 25

Friday
Saturday - Active Recovery Day / Arm Day

Recovery

A

Train With Me Warm Up - Upper Body

Go through this warm-up with intention. Watch each Video and get the most out of every movement. Before starting, think about your why and WHY you are training today. Roll out your feet, hamstrings, I.T. bands, quads, and back, and mentally prepare yourself for what is to come! Time to CRUSH IT!!! 1. Prone Press Ups - x8 2. Cat Cow - x5 3. Bird-Dogs - 6/6 4. Dead-Bugs - 6/6 5. Shoulder Car - 5/5 6. T-Spine Twist - 6/6 7. Heel Walks - 20 yds 8. Toe Walks - 20 yds 9. Internal & External Rotations - 8/8 10. Arm Circles - 20 Forward and Backward Now it's time to crush this lift! LET'S GO!! Watch Video For Coaching!

B

DB Hammer Curl

18, 16, 14, 12, 10

C

Rope Tricep PushDown

18, 16, 14, 12, 10

D

Pull Ups

E

Push Up

Saturday
Sunday - Active Recovery Day

Recovery

A

Train With Me Warm Up - Lower Body

Go through this warm-up with intention. Watch each Video and get the most out of every movement. Before starting, think about your why and WHY you are training today. Roll out your feet, hamstrings, I.T. bands, quads, and back, and mentally prepare yourself for what is to come! Time to CRUSH IT!!! 1. Ankle Dorsi - Flexion 2. Prone Press Ups - x8 3. Cat Cow - x5 4. Bird-Dogs - 6/6 5. Dead-Bugs - 6/6 6. 90 / 90 Forward Fold - 5/5 7. Grape Squeeze - 6/6 8. Hip Car - 5/5 9. T-Spine Twist - 6/6 10. Heel Walks - 20 yds 11. Toe Walks - 20 yds 12. Glute Bridge - 5 13. Hamstring Airplanes - 5/5 14. Compass Balance - 3/3 Watch Videos for Coaching!

Coach
coach-avatar Jake Hanebrink

My name is Jake Hanebrink. I am a college hockey player with a B.S. in Exercise Science. Now I'm giving people a chance to train with me online to provide all the valuable import I have and help better as many people as possible.

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