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HERO - RUNNING PROGRAM

by William Thommessen
47 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
    Oct 02, 2024 06:02
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
5
8 reps
RPE 8.5
2
Single Leg Glute Bridge
2
10 reps
RPE 8.5
3
Banded Fire Hydrants
2
12 reps
RPE 8.5
4
Banded Backwards Kicks
2
15 reps
RPE 8.5
5
Deadbugs
4
20 reps
RPE 8.5
6
Plank
4
45 mins
RPE 8.5
7
Squat (Bodyweight)
2
20 reps
RPE 8.5
8
Lunge (Bodyweight)
2
20 reps
RPE 8.5
9
Split Squat
2
20 reps
RPE 8.5
10
Jump Squat
1
20 reps
RPE 8.5
11
Bear Crawl
2
20 reps
RPE 8.5
12
Abs Crunch (Bodyweight)
2
25 reps
RPE 8.5
13
Reverse Abs Crunch (Bodyweight)
2
25 reps
RPE 8.5
14
Burpee
2
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
5
8 reps
RPE 8.5
2
Single Leg Glute Bridge
2
10 reps
RPE 8.5
3
Banded Fire Hydrants
2
12 reps
RPE 8.5
4
Banded Backwards Kicks
2
15 reps
RPE 8.5
5
Deadbugs
4
20 reps
RPE 8.5
6
Plank
4
45 mins
RPE 8.5
7
Squat (Bodyweight)
2
20 reps
RPE 8.5
8
Lunge (Bodyweight)
2
20 reps
RPE 8.5
9
Split Squat
2
20 reps
RPE 8.5
10
Jump Squat
1
20 reps
RPE 8.5
11
Bear Crawl
2
20 reps
RPE 8.5
12
Abs Crunch (Bodyweight)
2
25 reps
RPE 8.5
13
Reverse Abs Crunch (Bodyweight)
2
25 reps
RPE 8.5
14
Burpee
2
20 reps
RPE 8.5
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
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