Chris Hemsworth's Toughest Trainer Shares the First Workout From His Masterclass

Brett Williams, NASM
·2 min read

From Men's Health

Chris Hemsworth has been one of the most visible celebrities in the fitness space over the last few years. Along with lending his muscles to blockbusters like The Avengers and streaming hits like Extraction, the actor frequently shares his workout sessions on social media for his fans to follow. Most notably, Hemsworth released a comprehensive health and wellness app, Centr, to give his fans access to the same top-level instruction he has from his team of trainers and health coaches.

Photo credit: Men's Health
Photo credit: Men's Health

While Hemsworth's Centr team is strong in multiple training disciplines, there are some standout fitness pros on the roster. Joseph Sakoda, a.k.a. Da Rulk, is a C.S.C.S.-certed functional training expert who has taught his Raw Functional Training (RFT) method to military and first responders, Olympic gold medalists, MMA fighters, and pro athletes, along with Hemsworth. Starting today, the Centr app is offering a standalone course led by the coach, aptly named Centr Masterclass: Da Rulk, to give the app's subscribers a more personalized guide through his training protocol.

"Functional training isn’t purely cosmetic, it changes how your body moves on a daily basis," Hemsworth said of his work with Rulk in a press release to announce the class. "It’s the training that makes me able to play with my kids better. It makes me able to go on horseback rides with my wife or go and surf with my friends. It's the type of training that allows me to live a better life and exist in a happier, pain-free way."

Photo credit: Centr
Photo credit: Centr

Rulk designed the 13-week program to appeal to all fitness levels, with a focus on fundamentals and tailoring workouts to build mobility and strength on a progressive scale. Each week, the trainer will walk through movement tutorials before leading a workout session. Look forward to crawling, squatting, and lots of time on the floor.

Check out the first class in the series from Rulk below. All you'll need is some space to spread out and the will to sweat.

Da Rulk's Centr Masterclass Workout

Warmup

  • Wrist Warmup

  • Inchworm with Cobra

  • Down Dog with Runner's Lunge

  • Half-Kneeling Hamstring Stretch (right and left)

  • Wring Out the Towel

  • Hip Hurdles (right and left)

The Workout

  • Forward to Reverse Crawl

  • Lunge (right)

  • Double Hostage

  • Lunge (left)

  • Double Hostage

  • Reverse Crawl

  • Modified Gorilla

  • Walk Back

  • High Knees

  • Reverse Crawl

Cooldown

  • Supine Knee to Chest (right and left)

  • Butterfly

  • Neck Rolls

  • Cross Body Arm Stretch (right and left)

  • Pidgeon (right and left)

  • 4-Point Calf Stretch (right and left)

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