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
SESSION DURATION
45—60 Minutes
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.
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.
THANK YOU FOR SELECTING YOUR PROGRAM. THE GAINZ ARE ON THEIR WAY. WE ARE NOW TRANSFERRING YOU TO OUR TRUSTED PARTNERS AT TRAINHEROIC TO FINALIZE YOUR SUBSCRIPTION.
SAMPLE WEEK
Every great wall is built one brick at a time. Let’s go!!
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
Sprint Prep Sequence 1
3
Yard Push Up Start
2 x 15
Yard Up Tall & Fall
4 x 15
Flying Starts
5 x 20 yds
Sprint
6 x 40 yds
Back Squat
3 x 5
Press
3 x 5
Move the dirt. Greatness is not built on weak foundations.
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
Deadlift
1 x 5
Pull-Up – Strict
4 x MAX
Step Ups
3 x 5
Rotational Ball Slam
6 x 10
Lateral Plyo Skiers
6 x 20
Make every damn rep count. Destroy mediocrity.
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
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
BEST IN CLASS TECHNOLOGY
Follow your Power Athlete programming on our trusted partner app, TrainHeroic.
TRAIN ANYTIME, ANYWHERE
Take your training on-the-go. Access anywhere and easily train around your work and life demands.
PERFORMANCE FOCUSED
Our team of world class coaches plot each training day to optimize performance gains and drive towards your goals.
EXPERT WALKTHROUGHS
Master your technique with instructional demo videos and clear narrative from our battle-tested experts..
COMPETE WITH OTHERS
Access our online community and stack up to the competition with our benchmark and daily leaderboards.
TRACK YOUR PROGRESS
Track training fast and easy. Map successes and chart goals with our ever evolving performance matrix.
SHARE SUCCESSES
Celebrate personal records and share your stats on your personal athlete profile and social media.
“Light weight baby!! I keep crushing PR's like the weights are nothing. Bedrock is AWESOME!!”
Leo Dallas
Verified Follower
“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
“Amazing experience and results so far. I feel strong and look great. The gains just keep coming.”
Athena Lee
Verified Follower
“Light weight baby!! I keep crushing PR's like the weights are nothing. Bedrock is AWESOME!!”
Leo Dallas
Verified Follower
“Love Bedrock. Took a break from training after my son was born but Bedrock is allowing me to build my strength again.”
Christopher Diepenbrock
Bedrock Follower
“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.
THANK YOU FOR SELECTING YOUR PROGRAM. THE GAINZ ARE ON THEIR WAY. WE ARE NOW TRANSFERRING YOU TO OUR TRUSTED PARTNERS AT TRAINHEROIC TO FINALIZE YOUR SUBSCRIPTION.
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:
PROUD TO WORK WITH:
