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Corey Van Dorn Fitness App

@coreyvandornapp

279

followers

4

following

My exact training programs 🔥@coreyvandorn
- Complete Training Programs
- Video Tutorials
- 1-on-1 Coaching Available (DM)

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How to function and navigate around inside my app💪 Link in Bio to sign up. 7-day Free Trail 💪
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Also has complete nutrition guide/meal plans and direct messaging access to me 💪 let me know if you have any questions ✌️ by @coreyvandornapp

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3 years ago

If you want to build a bigger, more complete back, don’t get married to just one grip or variation.

These are some of the exercises I consistently use, but even within the same movement there are a TON of variations. On rows and pulldowns I’ll rotate through close grip, wide grip, overhand, underhand, neutral grip, 45° grips, different elbow paths and different angles of pull.

You don’t need to do them all in one workout. Changing your grip, elbow path and angle can shift the emphasis between your lats, upper back, traps and rear delts. Over time, I rotate through ALL of them.

Keep the basics, get strong at them, progressively overload, train close to failure, and use different angles and grips to build a well-rounded back.

Want to train with me? Start FREE on the Corey Van Dorn App at @coreyvandornapp for complete programs, video demonstrations and workout tracking.

Or follow my FREE 9-week Google Sheets program at @vandornnutrition with exercises, sets, reps, notes and video tutorials.

Train hard. Stay consistent. Grow.

#gym #backworkout by @coreyvandornapp

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a month ago

Training abs is pretty simple. You don’t need a bunch of complicated exercises, and you definitely don’t need to spend 20+ minutes doing abs at the end of every workout. I never have.

Most of the time, I’ll throw in 2–3 hard sets of hanging leg raises, different hanging leg raise variations, or planks and take them close to or all the way to failure. Sometimes I literally only do 1–2 sets total.

And don’t forget how much your core is already working during heavy compound movements. Squats, deadlifts, rows, presses, pull-ups, etc. all require you to brace and engage your core under load, which plays a huge role in building a strong, developed midsection.

But here’s the part people overcomplicate the most:

You can have incredibly developed abs, but if your body fat is too high, you’re not going to see them.

Getting visible abs is largely about getting lean enough to reveal the muscle you’ve built. That means controlling your nutrition, tracking your calories, and consistently eating in a calorie deficit so you lose body fat over time.

Build the muscle. Get stronger. Get lean enough to reveal it. It really doesn’t need to be more complicated than that.

If you want to follow my exact training, I have a completely FREE 9-week program available through @vandornnutrition on a Google Sheet, with video links showing every single exercise.

And if you want everything in one place, check out @coreyvandornapp You can track every workout, log your reps and weights, and get access to hundreds of workouts and all of the programs I’ve personally done over the years. by @coreyvandornapp

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2 months ago

The first exercise I do to train my lats. Full stretch and full contraction.
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I always want to focus on keeping tension on lats and not have shoulders shrugged up at the contraction portion of the rep.
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Allow for full stretch at top.
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Drive with elbows to try to pull them behind my back but as low as possible

#gym #workout #shreds #shredded by @coreyvandornapp

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2 months ago

Back and Biceps Day

• Pull-Ups: 4 sets to failure

• Seated Cable Rows:
Flow Set: 15-20 reps
Set 1: 10-12 reps to failure
Set 2: 10-12 reps to failure

• Dumbbell Bicep Curls:
Flow Set: 15-20 reps
Set 1: 8-12 reps to failure
Set 2: 8-12 reps to failure
Set 3: 8-12 reps to failure

• Plate-Loaded Chest Supported Row:
Flow Set: 12-16 reps
Set 1: 10-15 reps to failure
Set 2: 10-15 reps to failure taken in Denver, Colorado by @coreyvandornapp

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3 months ago

Memorial Day Workout, if you ripped a Murph yesterday, comment MURPH below, DM some proof, and we are sending out FREE T-Shirts and sample bundle packs to everyone who did 🆓 @vandornnutrition
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Just DM me @coreyvandorn or @vandornnutrition and connect MURPH below
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Let me know what size shirt
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If you didn’t rip one yesterday, and you rip one today, that’s too bad
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#murph #workout #memorialday🇺🇸 taken in Nebraska by @coreyvandornapp

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5 months ago

Leg Day to bullet proof the ankles and knees while training for a marathon
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I always start every lift with 5-10 mins mobility and stretching first…
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Workout:
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ATG LUNGES (no weight)
2 x 8 each
1 x 10 each
*each set you should be able to get deeper
*this helps improve ankle mobility as well overtime

Static Lunge Calf Raises (hold 2 secs at top)
2 x 16 each
*this should actually burn your thighs too especially right after lunges

Seated Hamstring Curls
1 x 30-32
2 x 12-18
*failure sets

Seated Leg Extensions
1 x 18-20
2 x 10-14
*failure sets
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If you guys wanna follow some of my training programs, they’re all built into my app. It’s free to start. @coreyvandornapp
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I also have a 100% free training program in the form of a Google sheet on @vandornnutrition 🕸️site
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#workout #kneepain #kneepainrelief by @coreyvandornapp

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7 months ago

I’ve torn three ACL‘s and had three reconstructive surgeries, but I’m running 40-50 miles per week, lifting weights, running marathons, hiking, etc.
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You can’t do much of that if you have knee pain. Bullet proofing your knees relay starts with making sure your muscles are strong, especially your quads. So definitely keep squatting and lifting…but I would also incorporate these if your knees give you issues ^
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Back pain: this is also gonna come down to strengthening. For starters, yes, strengthen the back…but also, strengthen your CORE.
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What I did not mention in here is the hips, a lot of things derived from your hips having good mobility in your hips will ease pain from the knees, back, ankles…
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Always do your mobility 🙏
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I have 300+ workouts inside my app @coreyvandornapp free to start (including full programs, video tutorials, and tracking)
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#kneepain #backpain #workout by @coreyvandornapp

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7 months ago

A look inside my training recently. Lifting 4-5 days a week. Running 5ish days a week. (Traveling every weekend) try to squeeze in miles while in town.
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Just know, if I am working 14 hours a day, lifting, and running hella miles…you guys can get a few lifts in per week. Time threshold is not valid. We all have the same amount of time tbh
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Not sure what to do? I have an entire free lifting program and running program on @vandornnutrition 🕸️site 🔗 AND I even have an app that is free to start . Has like 300 of my workouts over on @coreyvandornapp
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Let’s dial together. Summertime is coming kings
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#gym #workout #marathon by @coreyvandornapp

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8 months ago

Post-workout carbs aren’t optional. 🍯💪

I’ve always preached high-glycemic carbs after a lift to replenish depleted glycogen so you recover faster and shuttle amino acids + nutrients straight from the bloodstream into the muscle. That’s how you actually grow.

My lifts are usually ~40 minutes, and I’ve done this after every single one.
Now that I’ve added running? Same principle, just applied smarter.

If I’m doing longer endurance work, I’ll start carbs 30–40 minutes into the run and keep them coming if it goes longer. (Even more frequent on harder runs and races) That’s how you avoid being depleted, preserve muscle mass, and keep energy high so you can push harder instead of fading.

Fuel performance ➝ recover faster ➝ grow more.
Simple.

#CarbsAreKing #staydialed by @coreyvandornapp

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8 months ago

Comment MEAL or just tap in @vandornnutrition page and find it in the 🔗
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#gym #workout #nutrition by @coreyvandornapp

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8 months ago

It’s all about sustainability my guy. Do something that works LONG TERM, not just a temporary diet or plan…unless you enjoy yo-yoing 🪀 back and forth with your weight (I swear 95% of ppl do this lol)
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I would be pissed if I got in great shape in 3 months just to look like a piece of 💩 again 3 months later…
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People always think “oh let me lose 20 pounds really fast and once I get there then, the I’ll level out and maintain”. Well Guess what buddy I have the news for you. It doesn’t work like that. Why would you be able to maintain a bomb ass physique with a COMPLETELY different method that it took to get there? 🤡
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As soon as you stop taking your GLP-1 you’re gonna get fat again, as soon as you stop crash dieting, you’re gonna get fat again, as soon as you stop your excessive workout routine, you’re gonna get fat again
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Just go slow and steady. You can get to that God-like physique without doing some crazy 💩. Just lock in and be patient bro
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And let’s be honest, GLP-1 is the same as starving yourself.
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If you want, I have a million resources on how to get in shape and stay in shape. To start, I’ll send you my free meal plan and nutrition guide. Just comment MEAL down below
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Love y’all, Coach Corey 🤝
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#gym #workout #weightloss by @coreyvandornapp

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8 months ago