Home Gym: Training by FFS GYMS COACH in TrainHeroic

Fitter Faster Stronger

Coach
FFS GYMS COACH

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

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Move Better
We train in the main movement patterns (squat, hinge, lunge, crawl, horizontal and vertical push and pull) to build a robust body in which leads to greater movement throughout your life.
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Train at Home!
Get results from the comfort of your own home.
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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
All your programming is within the TrainHeoric app meaning ease of use for you and less mess.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1 - Lower Body

Warm Up - EDT Set

A

Perform each exercise for x10 Reps for as many rounds as possible (AMRAP) in 5-mins 1. Squat Drops 2. Total Body Crunch 3. Frog Pumps

Pre-Fatigue

B

Perform the following exercise for x15, going every 1min 15s x3 Rounds 1) DB Goblet Reverse Lunge

C

DB Goblet Squat - Heels Elevated

4 x 12

D

Single Arm RDL

4 x 10

E1

KB goblet squat

1 x 10

E2

Frog Pumps

1 x 8

E3

Russian KB Swing

1 x 6

Finisher - Core Blast

F

Complete the following two exercises for the stated reps. x3 Rounds 1) SA KB Deadbug x10 reps each leg per arm 2) Elbow Plank Leg Lift x10 reps per leg Rest for 60s after each round

Monday
Day 2 - Conditioning

Warm Up /Aerobic Block

A

Complete the following exercises for 30s each x4 Rounds 1. Spiderman 2. Hollow Hold 3. Frog Pumps

H.I.I.T

B

Pick three pieces of equipment from the following: Open Run / Sprint on The Spot / Full Burpee / Russian KB Swings / Bear Crawl *Note - Whatever equipment you use will be the same for the next 4 weeks 30s @8/10 RPE - Followed by 10s Rest Repeat for x8 efforts (5-mins) Rest for x2mins before completing on the next piece of cardio.

Cool Down

C

Perform 30-sec per stretch while using box breathing technique. 1. Piriformis Stretch (Left) 2. Piriformis Stretch (Right) 3. Childpose Stretch

Wednesday
Day 3 - Conditioning

Warm Up

A

Complete the following exercise for 30s each x2 Rounds 1. Crab Reach (Alt sides each rep) 2. Lying Blackburn 3. Bear Crawl 4. BW Squat 5. Cross Jacks

HIIT Block

B

Complete the exercise 1 & 2 for maximal reps, while exercise 3 will be completed for minimal drops. 2-mins of time on per exercise. 90s Rest after each exercise 1. DB Skier (Light DB's) - If you have one weight do Bodyweight Skier 2. Rolling V-Sit 3. Crab Walk *Note - Log all reps in the comment section below

Aerobic Block

C

Pick one of the following exercises and aim to achieve the distance in the fastest time possible (record time): 1) 10km on the bike OR 2) 5km on a treadmill / open run Aim to beat this target next week

Cool Down

D

Perform 30-sec per stretch while using box breathing technique. 1. Breztel Stretch (Left) 2. Breztel Stretch (Right) 3. Lying Ab Stretch

Thursday
Day 4 - Upper Body

Warm Up - EDT Set

A

Perform each exercise for x10 Reps for as many rounds as possible (AMRAP) in 5-mins 1. Push Up To Toe Touch 2. Lying Blackburn W/Weighted Plate (1kg-2.5kg OR Tin Can's) 3. Renegade Row

Pre-Fatigue

B

Perform the following exercise for x15, going every 1min 15s x3 Rounds 1) DB DeFranco Press (Go light OR Tin Can's)

C

Half Kneeling SA KB Shoulder Press

4 x 10

D

Lateral Lawnmower Row

4 x 10

E1

Single Arm KB Military Press

1 x 10

E2

KB/DB Lawnmower Row

1 x 8

E3

Bench Dips

1 x 6

Finisher - Core Blast

F

Complete the following two exercises for the stated reps. x3 Rounds 1) Bear Shoulder Taps x10 reps each side 2) 4-Way Dead bug x15 Rest for 60s after each round

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