Shepherd's Strength

FIT for IT

General Fitness, Functional Fitness

Coach

Jason Dudley

We the Church is for anyone looking to increase their overall health and fitness level. Whether you are starting from scratch or have been working out for awhile and just need a fun new challenge, this program has you covered!

Workouts can be done at home, at the gym, or anywhere you find yourself and are combined with a daily Bible reading plan. This program will help you develop a daily habit of moving by eliminating any and all excuses of travel time to and from the gym and/or lack of equipment. This program will also help you develop a weekly habit of being in God's word. So if you’re looking to improve your health and fitness all while developing a daily habit of being in God’s word, this is the program for you!

Each session will include a warm-up and movements to increase range of motion and reduce pain, all while improving your health and fitness level, brought to you from our combined expertise as a physical therapist and strength and conditioning coach

So if you’re looking to improve your health and fitness, while developing a daily habit of being in God’s word, bring your family and friends and come join us for this incredible journey. .

$20 / mo

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Community and support

Bring your family and friends and stay connected through the app regardless of how far away you. You'll make some new friends with other like minded people along the way.

Develop a habit of being in God's word

Through the daily reading plan (5 mins/day) embedded right in this program, you will develop a habit of spending time in God's word.

Jump in to the life you're called to

Develop the health and fitness you need to live the life you are called to live. We drew the road map, all you have to do is put in the work each day. It won't be easy, but it will be worth it.

Reduce Pain

Proper daily movement has been shown to reduce pain, improve health and happiness and increase longevity.

Regain you ability to PLAY!

Whether it's with your kids, or just regaining your energy and joyful childlike spirt, live life abundantly.

Features

Programming 7 days per week

Daily exercise sessions that are scaleable and challenging for individuals of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will be in this with you for support and accountability, all through an app.

Equipment

Required

Whatever you have available, we will guide you through each exer

Sample Week

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

Sunday

2023-08-06

Recovery

Mobility Warm-Up 1

Foam Role (30 seconds - 1 minute each) If you don't have a foam role, you can use a rolling pin or anything you can role on, or skip this portion. -Back -Glutes -Hamstrings -Calves -IT Band -Quads Snow Angels: 5 reps Single Leg Lowering: 5 reps each leg Side Lying Trunk Rotations: 5 each side Cats and Dogs: 10 reps Cheetahs: 5 reps Bird Dog Knee to Elbow: 5 each side Sprinklers: 5 each side Hip Flexor Stretch: 30 seconds each side Quad Stretch: 30 seconds each side Supine Hip Stretch: 30 seconds each side Curls Ups: 10 reps RDL Reach (heals up/toes up): 5 reps each Ankle Pumps: 9 each (3 each direction) Stride and Twist: 5 each side Toe Touch to Overhead Squat: 10 reps

Monday

2023-08-07

Daily Reading

Mark Chapter 6

Monday

2023-08-07

Prep

We Warm-Up 1

Ankle Circles: 10 each leg each way Arm Circles: 20 each way each arm Standing Hamstring Curls: 10 each Heal Raises: 10 High Knee Marching: 20 each leg Reach and Rotate: 20 each way Cats and Dogs: 20 Side Lying Rotation: 5 each way Stride and Twist: 10 each way Toe Touch to Overhead Squat: 5

Dead Hang

Goblet Squat

1 x 0:30 @ MAX

Push Up

1 x MAX

Plank Test

Tuesday

2023-08-08

Daily Reading

Mark Chapter 7

Tuesday

2023-08-08

Prep

We Warm-Up 1

15 minute aerobic test

1 x 15:00

Wednesday

2023-08-09

Daily Reading

Mark Chapter 8

Wednesday

2023-08-09

Prep

We Warm-Up 1

Vertical Jump

2 x 3

Single Leg Triangle

2 x 8

Horizontal Row Iso Hold

2 x MAX

Single Leg Glute Bridge

2 x 8

Bird Dog from Push Up Position

2 x 8

Single Arm Farmers Walk

2 x 20

Thursday

2023-08-10

Prep

We Warm-Up 1

Aerobic Intervals

1 x 20:00

Thursday

2023-08-10

Daily Reading

Mark Chapter 9

Friday

2023-08-11

Daily Reading

Mark Chapter 10

Friday

2023-08-11

Prep

We Warm-Up 1

Speed/Agility

Quick Feet

15 seconds rest between each Right Foot lead forward and backward: 5 reps Left foot lead forward and backward: 5 reps Both feet side to side: 5 reps Ali shuffle: 5 reps

Goblet Squat

2 x 0:10

Lateral Walking Push Ups

2 x 0:10

Glute Bridge Marching

2 x 0:10

DB Pullover

2 x 10

Plank Marching Series

2 x 0:10

Saturday

2023-08-12

Prep

We Warm-Up 1

Steady State Conditioning

1 x 20:00

Coach

More from FIT for IT

Jason Dudley

Founder & Head Coach Experience: NFL: Colts Military: Special Forces (Green Berets) & Signapore Army Church Pastors D-1 Athletics: WSU, UCONN Law Enforcement: SWAT/T.E.U., Bomb Squad, Secret Service, FBI, International police departments Fire Fighters/Fire Responders D-2 Athletics: CWU Miss Washington USOC Judo Players Mixed Martial Arts Competitors Weekend Warriors (Hunting, Hiking) Parents

We the Church, Be the Church

What is God's calling on your life? Are you doing everything you can to walk out that calling? Whatever your IT (God's calling on your life), Get Fit for IT, Stay Fit for IT . . . We will help you get there!

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FAQs

What if I haven't done anything in years?

We got you covered! This program is scalable, meaning it is designed to fit a variety of fitness levels from a complete beginner to a regular exerciser looking for a new and fun challenge.

What if I don't know what I'm doing?

Through the app, we will be with you every step of the way. Each day on the calendar will lay out what to do and our exercise videos will show you exactly how to do it correctly. You can also ask questions on the message board.

What if I don't have time to go to the gym?

This program was designed to be done anywhere with what you have available. We will guide you every step of the way to enable you to get it done in any circumstances.

What if I don't have any exercise equipment at home?

This program can be done with minimal or NO equipment. We will show you how to use what you have at home.

What if I can't afford this?

This program is only $20/month (less than 75 cents a day). If you truly cannot afford that, we have scholarships available. Contact us for details.

What if I don't want to do this on my own?

This program and app were designed to bring people together to support each other, fellowship and make new friends within the body of Christ. Establish new connections through the app and/or bring your family and friends to go on the journey together.

How will this help me increase my time in God's word?

We will read 1 chapter a day (5 days a week) in the New Testament, which will help us cover the entire new testament in a year.

How will I know if I'm gettin better?

We will have monthly evaluations you can do at home to track your progress over time and allow us all to encourage each other along the way. We the church will Be the church

The Proof

Jason Dudley

Coach and Participate

Verified Athlete

"I believe we are called to take care of our bodies (God's temple) and we are very excited to continue to walk along side and support others as they walk out their God give calling (Their IT). "For you have been bought with a price: therefore glorify God in your body. 1 Corinthians 6:20"

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

Shepherd's Strength