HorsePOWER
Momentumsw
General Fitness, Functional Fitness, Functional Training, Strength & Conditioning, Powerlifting, Multi-sportThis 12-week training program is designed to be performed in a gym by intermediate & advanced trainees. This is not a program for beginners, nor is it a program for the lazy, faint of heart, or anybody looking for a “hack” or shortcut.
HorsePOWER is not about slapping on a fresh coat of paint and looking the part. It is about putting in the work to build your engine and become a stronger, leaner & more capable version of yourself. Throughout the 12 weeks of this program, you will utilize supersets, circuits, AMRAPs, EMOMs & descending ladders as a way to maximize your time and fit as much high quality work as possible into each session.
In order to get the most out of each session, we recommend using the heaviest weight that you can manage without compromising quality. Remember, the point of an exercise is never to simply “get it done”. The point is to stimulate a specific adaptation (strength, muscle growth etc.). So when in doubt, use a lower weight, slow down, and do it right. The best results will come when you move with intention and “feel” the movement.
Prep
A
Dynamic Warm Up
Perform 6-10 reps of each: Head Rocks - Forward/Back Head Rocks - Side to Side Head Rocks - Turns Head Rocks - Circles Shoulder Circles - Forward Shoulder Circles - Backward Shoulder Circles - Arm Rotations Shoulder Circles - Cubans Hips - Rocks Hips - Tight Circles Hips - Wide Circles Hips - Side to Side Hips - Int/Ext Rotations Hamstrings - Extended Good Mornings Hamstrings - 1/4 Step Good Mornings Quads - Quad Stretch Hip Flexors - Knee to Chest Hip Flexors - Standing Pigeon Ankles - Circles Int & Ext Ankles - Hops x 25 reps Trunk - Twists Trunk - Twists w/ Ankle Rotation Trunk - Side Bends
Warm Up Circuit
B
3 Rounds: Groiner W/ Rotation x 5/Side Bodyweight Squats x 10 Reverse Crunches x 15
Superset
C
15 minute AMRAP: Back Squat x 7 Push Press x 7 Rest 1 min
Circuit
D
3 Rounds: Skater Jump x 10/Side Hindu Push Ups x 10 Alt V Ups x 10/Side DB Reverse Flyes x 10 As little rest as possible
Prep
A
Dynamic Warm Up
Perform 6-10 reps of each: Head Rocks - Forward/Back Head Rocks - Side to Side Head Rocks - Turns Head Rocks - Circles Shoulder Circles - Forward Shoulder Circles - Backward Shoulder Circles - Arm Rotations Shoulder Circles - Cubans Hips - Rocks Hips - Tight Circles Hips - Wide Circles Hips - Side to Side Hips - Int/Ext Rotations Hamstrings - Extended Good Mornings Hamstrings - 1/4 Step Good Mornings Quads - Quad Stretch Hip Flexors - Knee to Chest Hip Flexors - Standing Pigeon Ankles - Circles Int & Ext Ankles - Hops x 25 reps Trunk - Twists Trunk - Twists w/ Ankle Rotation Trunk - Side Bends
Warm Up Circuit
B
3 Rounds: Scapula Pumps x 10 Prone Chest Taps x 10/Side Push Ups x 10
Superset
C
15 minute AMRAP: Bench Press x 7 DB Row x 7/Side Rest 1 min
Circuit
D
3 Rounds: DB Rev Transverse Lunges x 10/Side Weighted Sit-Ups x 10 Push Ups x 10/Side Plank w/ Taps x 10 As little rest as possible
Prep
A
Dynamic Warm Up
Perform 6-10 reps of each: Head Rocks - Forward/Back Head Rocks - Side to Side Head Rocks - Turns Head Rocks - Circles Shoulder Circles - Forward Shoulder Circles - Backward Shoulder Circles - Arm Rotations Shoulder Circles - Cubans Hips - Rocks Hips - Tight Circles Hips - Wide Circles Hips - Side to Side Hips - Int/Ext Rotations Hamstrings - Extended Good Mornings Hamstrings - 1/4 Step Good Mornings Quads - Quad Stretch Hip Flexors - Knee to Chest Hip Flexors - Standing Pigeon Ankles - Circles Int & Ext Ankles - Hops x 25 reps Trunk - Twists Trunk - Twists w/ Ankle Rotation Trunk - Side Bends
Warm Up Circuit
B
3 Rounds: Hindu Push Ups x 10 Prone Scorpions x 5/Side Standing Thoracic Rotation x 10/side
C
Deadlift
7 x 5
D1
BB Bent Over Row
3 x 15
D2
DB Clean and Press
3 x 15
E1
BB Windshield Wipers
3 x 5
E2
BB Floor Press
3 x 10
E3
Burpees Over Barbell
3 x 10
F1
DB Skull Crusher
3 x 10
F2
DB Curls
3 x 10
Light Recovery Day
A
Mobility Circuit x 3 Rounds: Quadruped Kickouts x 5/Side Thoracic Bridge x 5/Side Rocking Down Dog x 10
Prep
A
Dynamic Warm Up
Perform 6-10 reps of each: Head Rocks - Forward/Back Head Rocks - Side to Side Head Rocks - Turns Head Rocks - Circles Shoulder Circles - Forward Shoulder Circles - Backward Shoulder Circles - Arm Rotations Shoulder Circles - Cubans Hips - Rocks Hips - Tight Circles Hips - Wide Circles Hips - Side to Side Hips - Int/Ext Rotations Hamstrings - Extended Good Mornings Hamstrings - 1/4 Step Good Mornings Quads - Quad Stretch Hip Flexors - Knee to Chest Hip Flexors - Standing Pigeon Ankles - Circles Int & Ext Ankles - Hops x 25 reps Trunk - Twists Trunk - Twists w/ Ankle Rotation Trunk - Side Bends
Warm Up Circuit
B
3 Rounds: Groiner W/ Rotation and Cossack Squat x 5/Side Shoulder Bridge x 10
Circuit
C
4 Rounds: :30 On / :30 Off Run in Place (high knees) Push Ups Jump Squats Quadruped Kickouts Rest 1 Min Between Rounds
Dan Elwood
Personal Trainer and Holistic Lifestyle Coach with over a decade of experience in the fitness industry. During that time he has helped hundreds of clients, from all walks of life, rediscover and connect with their own inner strength, allowing them to transcend both physical and mental limitations in order to create lasting, sustainable change and improve their overall wellness.
Momentum Strength and Wellness is a community of driven, like-minded people who take a holistic approach to becoming the strongest and most capable versions of themselves physically, mentally and spiritually.
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