HEALTHSPAN, WELLNESS AND EVERYDAY PERFORMANCE
HEALTHSPAN PROTOCOL
Strength & Conditioning, Martial Arts, General FitnessBHAVA HEALTH is a coaching system for adults who want to become stronger, fitter and more physically confident. It provides clear structure, measurable progress and practical guidance to support the consistent behaviours that underpin long-term health
It is for people who want more from training than simply completing workouts. Whether you already train regularly, are returning after time away or want to build the physical foundation for a new challenge
The programme targets the qualities we believe matter the most: strength, cardiovascular fitness, movement efficiency and body composition, alongside practical lifestyle behaviours that support recovery and help training coexist with sport, work, relationships and leisure
Training is structured around repeatable strength and aerobic sessions, using clear performance markers and progressive overload. Every session has a purpose. The goal is to target and track what matters, review how you respond and adjust when needed.
BHAVA is not built around extreme optimisation or performative training routines. We deliberately avoid the constant chase for novelty, fatigue or "harder for the sake of harder training"
That means knowing when to push, when to ease off and how to balance harder sessions with easier days so your efforts stay productive and fatigue stays manageable
The outcome is not limited to body-fat percentage, weight loss or bigger numbers in the gym. Those can all be useful markers, but they are only part of what we are trying to improve with BHAVA HEALTH
The real coaching goal is to identify what is limiting you, build on the strengths you already have and improve the physical qualities that need the most attention. The outcome we are after is better health, better day to day function and more capacity to pursue the parts of life that bring challenge, meaning and fulfilment, whether through sport, work, family or leisure
Healthspan is the capacity to live well for longer. Wellness is how well we feel and function today. Everyday Performance is how effectively we can direct both towards the things that matter most to us
BHAVA HEALTH connects all three through structure, judgement and accountability.
We call this THE ART OF PRACTICE
A
Assault Bike
4 x 4:00 @ 6
B
C2 ROWER
4 x 1000 @ 6
C
RUNNING PROGRESSION
4 x 1000 @ 6
A1
Med Ball Overhead Taps To Wall
2 x 8 @ 4.41 kg
A2
MEDICINE BALL CHEST TOSS EXTENSIVE
2 x 8 @ 4.41 kg
A3
MED BALL SIDE TO SIDE OVERHEAD SLAM
2 x 4 @ 4.41 kg
B1
MED BALL ROTATIONAL SHOTPUT
3 x 3 @ 8.82 kg
B2
SEATED OVERHEAD MEDBALL OVERHEAD THROW
3 x 3 @ 8.82 kg
C1
BENCH PRESS PRACTICE
C2
1-ARM DB ROW 3 POINS OF CONTACT
3 x 8-12
C3
HAMSTRINGS AND CORE
2 x 5-8
D1
HIGH HIP HINGE (ROMANIAN DEADLIFT RDL)
2 x 5-8
D2
DB SKULL CRUSHER
2 x 8-12
D3
CABLE FACE PULL
2 x 12-15
E1
TRICEP PUSHDOWN (Pick Favourite Variation)
2 x 12-15
E2
KNEE HYGIENE
2 x 6-12
E3
CABLE SIDE LATERAL RAISE
2 x 12-20
A1
BACK MOBILITY PICK WHAT FEELS GOOD
A2
HIP MOBILITY OPTIONS PICK YOUR FAVOURITES
A3
SHOULDER MOBILITY OPTIONS PICK WHAT FEEL GOOD
B
RECOVERY METHODS
5 x 3:00 @ 2:00
A1
ALTIS RUDIMENT JUMP SERIES
A2
Deep Tier Split Squat Plyo
2 x 4 @ 5
A3
Lateral BOUND W/ Deep Tier Reach
2 x 4 @ 5
B1
Seated Low Box Jump
2 x 3 @ 7 lb
B2
BROAD JUMP FOR DISTANCE
2 x 3 @ 7
B3
Assault Bike
4 x 0:05 @ 1:55
C1
CHIN UP PROGRESSION
8
C2
ESTABLISH YOUR PREFERRED SPLIT SQUAT VARIATION
C3
ARM BAR SHOULDER MOBILITY
2 x 3-6
D1
Lying Leg Curl
D2
1 ARM THORAX ROW
E1
BICEP CURL (PICK FAVOURITE EXERCISE)
E2
MJ CALF RAISE
E3
BOSCH HOLDS
A
Assault Bike
8 x 1:00 @ 1:00
B1
BACK MOBILITY PICK WHAT FEELS GOOD
B2
HIP MOBILITY OPTIONS PICK YOUR FAVOURITES
B3
SHOULDER MOBILITY OPTIONS PICK WHAT FEEL GOOD
C
RECOVERY METHODS
5 x 3:00 @ 1:00
A1
Single Arm Kettlebell OHP
2 x 6-10
A2
HAMSTRING RESILIENCE
2 x 4-8
B
BICEP CURL (PICK FAVOURITE EXERCISE)
2 x 4-8
C
HIP FLEXOR RESILIENCE
2 x 4-8
D
Preacher Curl
2 x 10-15
E
GROIN RESILIENCE
2 x 4-8
THEODORE DAVIS
8+ year 1:1 Coaching experience THIRD SPACE (2021-2025) NIKE AMBASSADOR (2025-2026) ALTIS HIGHER EDUCTION MSc S&C and Coaching (In study 2026 -2028)
The BHAVA philosophy is designed to leave you stronger, fitter and more capable, but also better equipped to manage your own training and health. The aim is not dependence on a programme, but more autonomy, better judgement and greater movement freedom
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