What to expect at a training session with a Heroes' Movement gym partner.
This is a general template of the program structure we look for
with a few examples, keep in mind all the trainers will do some
sort of movement evaluation to meet the Veteran where they are
in their fitness journey and make the necessary adjustments.
Don't worry if don't know some of these terms, worry if your
coach does not...
Each hour session will include:
Movement Prep:
Foam rolling
Breathing exercises
Ground based stretching/mobility/activation
Dynamic warm-up
Power Work:
Tri-set with medicine balls and plyometrics.
Example: med ball toss - box jumps - bird dogs - 3 sets of 5
Explosive Work:
Tri-set with core and mobility. Core or mobility vary depending
on their individual needs based off of the movement screen.
Example: kettlebell swings - front plank - quadruped rocks 3 x 10
1st Strength Block:
Tri-set with knee dominant, upper body pull, and core or mobility -
2 x 8
Example: split squat - one arm row - side plank
2nd Strength Block:
Tri-set with hip dominant, upper body push, and core or mobility -
2 x 8
Example: single leg deadlift - flat bench dumbbell press - bird dogs
If there is leftover time, a small bout of airdyne bike intervals.
And finally, 5 minutes of post workout downregulation
breathwork.
In most cases, if not all, there is no Olympic lifting in the program.
We know there are a lot of ways to skin the fitness cat, but when
we partner with a gym we look for gyms that make good
movement the priority.