Movement Efficiency & Strength

ThreeFour Ventures LLC

Coach
Jake Bargas

This program is designed to increase your strength but more importantly improve your flexibility, durability, and overall movement. By doing this, we have the ability to make you a more efficient athlete. In the "Movement Efficiency & Strength" program we will work on your muscle pliability by improving your joint load capacity and improving your tissue. My main objective is to help you feel better, move better, but still feel STRONG. The program includes 8 weeks of programming, split into 5 days of work per week, including video instruction. It is for anyone looking to move better and decrease the amount of aches and pains you may deal with on a daily basis. I hope you enjoy the 8 weeks ahead. Leave your ego at the door, and lets get to work!**

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Benefits
-IMPROVE: Movement, Stability, Balance, Endurance & Strength (Other goals: Tissue Improvement, Injury Mitigation, Joint Load Capacity)
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Everything you need all through an app.
Equipment
Required
Standard Gym Access // TRX // Medicine Ball // Bands // Weight Rack // Exercise Ball // Jump Rope // Kettlebells/Dumbbells // Cardio Equiptment
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

A

My Dynamic Warmup

1 x 10:00

B1

Movement Prep

3 x 3

B2

Basic Jump Rope

3 x 2:00

B3

Bear Crawl (Lateral)

2 x 15 @ 2

C1

3D Lunge Matrix

2 x 3

C2

Glute Bridge Walks

2 x 6

C3

Single Leg KB Balance

2 x 15 @ 0:30

D1

Treadmill Work

3 x 0:15 @ 2

D2

Medicine Ball Slam

3 x 10

E1

3D Lunge Matrix

3 x 3

E2

KB Step Up & Press

3 x 5

E3

RDL airplane

3 x 3

E4

T-Spine Twist w/ Roller

3 x 5

F

Plank Series for All Ages

2 x 3:00

Tuesday
Week 1 Day 3

A

Cardio

1 x 35:00

Wednesday
Week 1 Day 4

A

My Dynamic Warmup

1 x 10:00

B1

Hips Cars

2 x 5

B2

Mobility Routine Hips/Spine

1 x 6

C1

90-90 Hip Mobility

3 x 3

C2

Cat/Cow

3 x 10

C3

Prone Shoulder Cars

3 x 8

C4

Animal Flow

3 x 3

D1

HALF Turkish Get Up

3 x 5

D2

Squat to Halo

3 x 10

D3

KB Pull Through

3 x 10

E1

Stir the Pot

3 x 10

E2

Half Kneel Chop

3 x 10

E3

Ab Wheel

3 x 10

F

Assault Bike

1 x 10:00

Thursday
Week 1 Day 5

A

Cardio

1 x 35:00

Friday
Week 1 Day 6

A

Dynamic Stretch

1 x 10:00

B1

Pull-Up

2 x 10

B2

Lat Pull Downs

2 x 10

B3

1-Arm KB Row

2 x 10

C1

Trap Bar Deadlift

3 x 5

C2

Alternating KB swings

3 x 10

D1

Suitcase Carry

2 x 20

D2

Banded Pull Aparts

2 x 10

D3

Foam Roller Lat Stretch

2 x 10

E1

Alt. Arm DB Bench Press

2 x 10

E2

Slow Push Up

2 x 5

F1

Hammer Curl

3 x 10

F2

Tricep Rope Pulldowns

3 x 10

F3

Banded Tricep Pushdown

3 x MAX

Coach
coach-avatar Jake Bargas

NFL Fullback with 10 years of S&C Experience. Focusing on Mobility, Stability, & Strength Coaching.

Movement Efficiency & Strength