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Tom Nikkola - VIGOR Training

Functional Fitness, Women's Training
Coach
Tom Nikkola, CSCS

Build conditioning and stamina that not only gets you leaner and fitter, it also helps you handle the stress and pressure of everyday life.

Features
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Programming 4 days per week
Strength and cardio training four days per week with optional active recovery days mixed in.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Simple, efficient, easy-to-use app that gets you in and out of the gym without wasting time on useless features that slow you down.
Equipment
Required
Barbell & Plates // Dumbbells // Squat Rack // Bench // Bands
Recommended
Cables & Machines // Cardio Equipment // Kettlebells // Medicine Balls
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Off Day
Monday
Upper

Prep

A

Full-Body Prep 9

2-3 Rounds. If you're cold or achy, walk for 5 minutes on an incline first. Reverse Shrugs on Dip Bar X 10 Scapular Retraction X 10 Goblet Squats (moderate weight DB) X 10 Deficit Pushups X 10

B

Box Jump

3 x 5

C

Neutral Grip Incline DB Press

3 x 8

D1

Hammer Strength Chest Press

2 x 8

D2

Shoulder Tap Push-ups

1 x MAX

E

Close Grip Pulldown (f)

3 x 8

F

One-Arm Dumbbell Row

2 x 8

G

Pinwheel Curl

3 x 8

H

Upright Bike

6 x 20

Tuesday
Active Recovery / Recreational Activity
Wednesday
Lower

Prep

A

Full Body Prep 10

Bilateral External Rotation x 10 Fire Hydrant x 5 DB Swing x 10 Walking Lunge with Same Side Rotation x 10

B

Triple Broad Jump

3 x 3

C

Lying Leg Curl

3 x 10

D

Trap Bar Deadlift

2 x 8

E

Front Foot Elevated Barbell Reverse Lunge

2 x 8

F1

Kneeling Cable Crunch

3 x 8

F2

DB Farmer's Walk

2 x 20

Thursday
Active Recovery / Recreational Activity
Friday
Upper

Prep

A

Full-Body Prep 1

Perform the following four exercises circuit style, completing one set of the first movement, and then moving onto the next. Once you've completed all four exercises, start over again with the first one. Supermans 3 x 10 Dead Bugs 3 x 10 Hanging Scapular Depressions 3 x 10 Glute Bridge 3 x 10

B

Speed Skater Hops

3 x 6

C1

2-Arm Dumbbell Row

3 x 12

C2

Bench Press - 1 1/2s

3 x 10

D1

Cable Lat Pulldown

3 x 10

D2

Seated Arnold Press

3 x 10

E

Bent Over Dumbbell Lateral Raise

3 x 12

F

Back Extension

2 x 20

Saturday
Armed

A

Prowler Push

3 x 20

B1

Alternating Dumbbell Curl

3 x 12

B2

V-Bar Tricep Pressdown

3 x 12

C1

Midline Alternating Dumbbell Hammer Curl

2 x 12

C2

Dumbbell Tate Press

2 x 12

D1

Glute-Ham Raise

2 x MAX

D2

Medicine Ball Twists/Rotations

2 x 10

E

Upright Bike

5 x 00:30

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

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