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HERO - RUNNING PROGRAM
by William Thommessen
25 athletes joined
Program Description
Get faster and more explosive. In addition to getting more athletic.
Program Overview
Level
Novice
Goal
Athletics
Equipment
At Home
Program Length
2 weeks
Time Per Workout
20 minutes
Created
Mar 25, 2024 10:05
Last Edited
Jun 19, 2024 03:26
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Week 1
1 / 2 Weeks
Day 2
No exercises added to this day
Day 3
No exercises added to this day
Day 4
No exercises added to this day
Day 5
No exercises added to this day
Day 6
No exercises added to this day
Day 7
No exercises added to this day
Day 1
1
Push Up (Incline)
5 Sets
8 Reps
@8.5
2
Single Leg Glute Bridge
2 Sets
10 Reps
@8.5
3
Banded Fire Hydrants
2 Sets
12 Reps
@8.5
4
Banded Backwards Kicks
2 Sets
15 Reps
@8.5
5
Deadbugs
4 Sets
20 Reps
@8.5
6
Plank
4 Sets
45 mins
@8.5
7
Squat (Bodyweight)
2 Sets
20 Reps
@8.5
8
Lunge (Bodyweight)
2 Sets
20 Reps
@8.5
9
Split Squat
2 Sets
20 Reps
@8.5
10
Jump Squat
1 Set
20 Reps
@8.5
11
Bear Crawl
2 Sets
20 Reps
@8.5
12
Abs Crunch (Bodyweight)
2 Sets
25 Reps
@8.5
13
Reverse Abs Crunch (Bodyweight)
2 Sets
25 Reps
@8.5
14
Burpee
2 Sets
20 Reps
@8.5
Day 1
1
Push Up (Incline)
5 Sets
8 Reps
@8.5
2
Single Leg Glute Bridge
2 Sets
10 Reps
@8.5
3
Banded Fire Hydrants
2 Sets
12 Reps
@8.5
4
Banded Backwards Kicks
2 Sets
15 Reps
@8.5
5
Deadbugs
4 Sets
20 Reps
@8.5
6
Plank
4 Sets
45 mins
@8.5
7
Squat (Bodyweight)
2 Sets
20 Reps
@8.5
8
Lunge (Bodyweight)
2 Sets
20 Reps
@8.5
9
Split Squat
2 Sets
20 Reps
@8.5
10
Jump Squat
1 Set
20 Reps
@8.5
11
Bear Crawl
2 Sets
20 Reps
@8.5
12
Abs Crunch (Bodyweight)
2 Sets
25 Reps
@8.5
13
Reverse Abs Crunch (Bodyweight)
2 Sets
25 Reps
@8.5
14
Burpee
2 Sets
20 Reps
@8.5