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BUILD WITH BASICS

1:1 COACHING

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1:1 COACHING

Youngla "gi"

Dfyne "gi"

Axe & Sledge "gi"

Comp Suits "gi"

COR Pride Foods "gi"

Helimix "gi"

Gianna Hernandez

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BUILD WITH BASICS

1:1 COACHING

DOWNLOAD THE APP

1:1 COACHING

Youngla "gi"

Dfyne "gi"

Axe & Sledge "gi"

Comp Suits "gi"

COR Pride Foods "gi"

Helimix "gi"

Gianna Hernandez

Login Account

BUILD WITH BASICS

1:1 COACHING

DOWNLOAD THE APP

Folder: SPONSORS

1:1 COACHING

Youngla "gi"

Dfyne "gi"

Axe & Sledge "gi"

Comp Suits "gi"

COR Pride Foods "gi"

Helimix "gi"

Login Account

Progress

DECEMBER WORKOUTS - All Around Athlete

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INTRODUCTION TO TRAINING

1 Lesson

Introduction to Training Protocol

LOWER STRENGTH & POWER

6 Lessons

Suggested Warm-Up Protocol

Barbell or Trap Bar Deadlift

Bulgarian Split Squat (Bodyweight or DB)

Walking Dumbbell Lunge

Standing Calf Raise (Weighted)

UPPER PUSH FOCUS

6 Lessons

Suggested Warm-Up Protocol

Incline Dumbbell Bench Press

Standing Overhead Dumbbell Press

Dumbbell Lateral Raise

Dumbbell Front Raise

Cable Tricep Pushdown

LOWER SPEED AND CONDITIONING

6 Lessons

Suggested Warm-Up Protocol

Heel-Elevated Goblet Squat

Barbell or Smith Machine Reverse Lunge

Kettlebell Swings

Dumbbell Step-Ups

Hamstring Curls

UPPER PULL FOCUS

6 Lessons

Suggested Warm-Up Protocol

Assisted Pull-Ups

Barbell or Dumbbell Row

Lat Pulldown (Wide Grip)

Single Arm Seated Cable Row

Bicep Curl SuperSet with Hammer Curls

HYBRID/CROSS-TRAINING RUNNING PROTOCOL

1 Lesson

Hybrid/Cross-Training Running Protocol

CORE PROTOCOL

4 Lessons

Additional Core

ACTIVE REST PROTOCOL

1 Lesson

Active Rest Protocol

DECEMBER WORKOUTS - All Around Athlete

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CORE PROTOCOL

Upper Core

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Cable Crunch, or
Decline Sit Up, or
Weighted Crunch

GIANNA HERNANDEZ

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SOCIALS:

Instagram: @giannahfit

Coaching Instagram: @coachingbygi

Snapchat: @giannamh9

Tiktok: @giannaahernandez

Contact:

buildwithbasicsco@gmail.com