Bedrock

LAY THE FOUNDATION TO UNLOCK
YOUR ATHLETIC POTENTIAL

BUILD YOUR BEDROCK

Bedrock is our foundational program created to build unparalleled strength, speed and power gains for new athletes or those returning to training after time away.

 

Skill_Level_Beginner

SKILL LEVEL
Beginner

Time

SESSION DURATION
45—60 Minutes

Training_Per Week

TRAINING PER WEEK
Six Days

START STRONG. START HERE.

Maximises your progression through training. Don’t bypass untapped potential, sign-up to Bedrock today.

Once subscribed if your goals change you can switch to another of our programs quick and easy, just drop us an email.
ONE MONTH
$27
ONE YEAR
$270
SAVE 16.7% /mo

START STRONG. START HERE.

Maximises your progression through training. Don’t bypass untapped potential, sign-up to Bedrock today.

Once subscribed if your goals change you can switch to another of our programs quick and easy, just drop us an email.
ONE MONTH
$27
ONE YEAR
$270
SAVE 16.9% /mo
Bedrock-1

SAMPLE WEEK

Monday
DAY 1
FROM THE DESK OF JOHN WELBOURN

Every great wall is built one brick at a time. Let’s go!!

ISO-STABILITY

3 rounds of:

Dead Bug Home Position
30 sec

Alternating Contralateral Dead Bug
30 sec

Side Pillar Hold to Hip Drop
5L / 5R

IT Band Slow Twisting Kick
2L / 2R

Kneeling Arm Swing
15 sec

WARM UP

Sprint Prep Sequence 1
3

Yard Push Up Start
2 x 15

Yard Up Tall & Fall
4 x 15

ACCELERATION

Flying Starts
5 x 20 yds

INTENSITY SPRINTS

Sprint
6 x 40 yds

STRENGTH

Back Squat
3 x 5

STRENGTH

Press
3 x 5

Tuesday
DAY 2
FROM THE DESK OF JOHN WELBOURN

Move the dirt. Greatness is not built on weak foundations.

PRIMAL FORCE REDUCTION

Cocky Walks
3 x 10 yds

Sprint Prep Sequence 1
3 x 10 yds

5-Way Upper Body Med Ball Plyo Circuit
3 x 5

STRENGTH

Deadlift
1 x 5

VERTICAL PULL

Pull-Up – Strict
4 x MAX

STEP UPS

Step Ups
3 x 5

CONDITIONING

Rotational Ball Slam
6 x 10

Lateral Plyo Skiers
6 x 20

Wednesday
DAY 3
FROM THE DESK OF JOHN WELBOURN

Make every damn rep count. Destroy mediocrity.

HIP GIRDLE

10mins of:

Adduction Plate Kick Complex
MAX

Hip Adduction
MAX

Then move on to...
10mins of:

Hip Puck Passes Int/Ext Complex
MAX

Hip Internal Rotation
MAX

CONDITIONING

15mins as many rounds as possible:

Single Leg Elevated Bridg
Right Side x 25

Single Leg Elevated Bridge
Left Side x 25

Primal Squat - Lunge Step
x 25

Sign Up
WANT MORE?
SIGN UP
previous arrow
next arrow

BEST IN CLASS TECHNOLOGY

Follow your Power Athlete programming on our trusted partner app, TrainHeroic.

Bedrock
Anywhere_

TRAIN ANYTIME, ANYWHERE
Take your training on-the-go. Access anywhere and easily train around your work and life demands.

Performance_

PERFORMANCE FOCUSED
Our team of world class coaches plot each training day to optimize performance gains and drive towards your goals.

Guidance_

EXPERT WALKTHROUGHS
Master your technique with instructional demo videos and clear narrative from our battle-tested experts..

Compete_

COMPETE WITH OTHERS
Access our online community and stack up to the competition with our benchmark and daily leaderboards.

track_

TRACK YOUR PROGRESS
Track training fast and easy. Map successes and chart goals with our ever evolving performance matrix.

Share_

SHARE SUCCESSES
Celebrate personal records and share your stats on your personal athlete profile and social media.

LD

“Light weight baby!! I keep crushing PR's like the weights are nothing. Bedrock is AWESOME!!”

Leo Dallas

Verified Follower

CD

“Love Bedrock. Took a break from training after my son was born but Bedrock is allowing me to build my strength again.”

Christopher Diepenbrock

Verified Follower

AL

“Amazing experience and results so far. I feel strong and look great. The gains just keep coming.”

Athena Lee

Verified Follower

ROME WASN’T BUILT IN A DAY.

YOU’D BETTER STEP TO IT.

OTHER PROGRAMS

FREQUENTLY ASKED QUESTIONS

Check our frequently asked questions to maximise your gains. Learn from others who’ve walked the path before you.

PROUD TO WORK WITH:

navy-seals
USArmy
NSCA
MensHealth
TrainHeroic

PROUD TO WORK WITH: