ONLINE
PROGRAMS

Need guidance in the gym (or in your rehab protocol) but don’t want to commit to personalized remote coaching? Try out one of my comprehensive online programs, delivered through TrainHeroic. My program, entirely on your terms.

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THE 5RS PROGRAM

This is a comprehensive 8-week program designed to build + test your baseline strength across 8 key metrics, with 4 full-body sessions per week. Sessions are delivered via the TrainHeroic app, with video references and detailed instruction. If you are unable to successfully complete the 5-Rep Standard Test, this is the program for you.

EQUIPMENT NEEDED:

- Dumbbells
- Adjustable Rack
- Barbell
- Foam Roller
- High-Cable Pulley System
- Bench
- Pull-up bar

THE 5-REP STANDARD TEST: Perform 5 reps of the following, in this order…

  • Walking Lunges for 5-minutes

  • Split Squat @ 50% Bodyweight (BW)

  • Goblet Squat @ 50% BW

  • Dumbbell RDL @ 70% BW

  • Strict Dips

  • DB Bench Press @ 70% BW

  • Strict Pull-Ups

  • Single Arm DB Row @ 50% BW / arm

** Try to have all of your weights ready to go, so you can (ideally) move through each metric seamlessly, without long breaks or the need for warm-up sets.

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UNF*CK YOUR NECK

A 6-week online rehab program for addressing chronic neck pain and conditions like migraines + vertigo.

The program focuses on five key areas:

[1] Targeted breath work
[2] Understanding spinal coordination
[3] Exploring reciprocal reaching patterns
[4] Local neck strengthening
[5] Building capacity via the triceps

Emphasis is placed on understanding human function in relation to posture and movement. The approach aims to restore movement variability and capacity, rather than relying on passive treatments or stretching. Exercises are designed to be done at home with minimal equipment, focusing on low-effort, long-duration drills.

EQUIPMENT NEEDED:

  • Towel

  • Foam roller

  • Light band

  • Yoga block

  • Floor/wall space

  • Bench/chair

  • "I worked with Brian for an online program for training and old injury (hip, knee instability issues). It was completely different (very challenging in a good way) than any other program I had done and addressed the root issue better than anything else I tried."

    Laura Wilson

  • " I have been in pain for SO long, I forgot what it feels like to not be in pain. But worse than that - I kind of gave up. I had resigned myself to things getting worse and worse in the coming years (potentially slowing things down was the best I’ve been hoping for). But last week, not only was I NOT in pain for easily the first time this year (but probably much longer than that)... but Brian gave me my hope back. I know our work isn’t done - but I had to say thank you. Having hope again is such a gift.”

    Aisling Forkan

  • " I don’t think I’d have this level of mind-body awareness if it wasn’t for Brian. I really appreciate his dedication to helping solve my issue and his passion for what he does really shows through in each of our sessions. Thanks again for giving me my sleep back!”

    Former Client