Dynamic Fitness Course: HIIT Intervals (8 Weeks)
An 8-week HIIT programme: short high-intensity intervals 4 times a week, at home or in the gym, each session on video.
Recovery Training Program: Joint Care & Mobility (8 Weeks)
An 8-week joint-care programme for knees, shoulders and spine – controlled mobility work and light strengthening, 4 sessions weekly.
Hero Performance Program: Complete Athlete (12 Weeks)
Our most complete 12-week athletic programme: strength, conditioning and mobility phases, 4 sessions weekly, every exercise on video.
Strength & Control Program: Full-Body Strength (8 Weeks)
An 8-week full-body strength plan – 4 sessions weekly with progressive loading, tempo work and mobility flows.
Athletic Action Starter: Agility Basics (4 Weeks)
A 4-week entry-level agility plan: footwork, coordination and light conditioning, 3 short sessions weekly.
Total Body Conditioning: Home Edition (8 Weeks)
An 8-week full-body conditioning plan for home training – 4 sessions weekly, minimal equipment, all on video.
Mobility & Flexibility: Daily Mobility Routine (4 Weeks)
A 4-week daily mobility routine of 15-20 minutes: spine, hips and shoulders, ideal as a warm-up or rest-day session.
Endurance Builder: Cardio Capacity (8 Weeks)
An 8-week cardio capacity plan combining intervals, tempo work and recovery sessions, 4 workouts weekly.
Core Power Program: Deep Core Strength (8 Weeks)
An 8-week deep-core programme: bracing, anti-rotation and stability work to protect your lower back, 4 sessions weekly.
Performance Skills: Technique Fundamentals (4 Weeks)
A 4-week technique course: how to move, brace and breathe correctly in the basic exercises. Ideal before starting a heavier plan.
Dynamic Fitness Course: Cardio & Coordination (8 Weeks)
An 8-week cardio and coordination programme – 4 sessions weekly of circuits, footwork and conditioning finishers.
Recovery Training: Active Rest Routine (4 Weeks)
A 4-week active-recovery plan to use between training blocks: light circuits, stretching and breathing work.
Hero Performance Starter: Athletic Base (4 Weeks)
A 4-week athletic base plan for beginners – strength fundamentals plus light conditioning, 3 sessions weekly.
Strength & Control Starter: Bodyweight Basics (4 Weeks)
A 4-week bodyweight strength course: push-ups, squats, rows and core work with clean technique, 3 sessions weekly.
Athletic Action Program: Agility & Power (8 Weeks)
An 8-week agility and power programme – 4 sessions weekly combining sprint work, jumps and strength blocks.