Lakewood Fitness and Wellness
Functional FitnessBuild strength that moves. Lakewood 12™ Performance Path is a six-week, three-day-per-week program designed to develop practical strength, power, stability, coordination, and conditioning. Progressive training combines foundational movement, loaded strength work, athletic movement, carries, controlled power, and conditioning while emphasizing movement quality and purposeful progression. Built for active adults and recreational athletes who want to move better, feel stronger, and perform with greater confidence—in sport and everyday life.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Treadmill Work
1 x 5:00
A2
Sit to Stand
2 x 8
A3
Hip Hinge
2 x 8
A4
LWF Walking Toy Soldier
2 x 40
B
KB Dead-Stop Swing
3 x 6
C
Trap Bar Deadlift
3 x 6
D
Bodyweight Step-Up
6 x 6
E
Freemotion Shoulder Press - standing
3 x 8
F
Suitcase Carry
3 x 40
G
90 / 90 Breathing | Supine
1 x 60
A1
Treadmill Work
1 x 5:00
A2
Sit to Stand
B
LWF Walking Toy Soldier
C
Single Leg RDL
6 x 6
D
1/2 Kneeling Single Arm Press - LWF12
6 x 8
E
Suitcase Carry
6 x 40
F
90 / 90 Breathing | Supine
Prep
A
Trailhead Circuit
3 to 5 minutes of light to moderate work a comfortable so you can maintain conversation. Followed 2 to 3 sets of the warmup
B
Controlled Jump
3 x 5 @ 5
C
Trap Bar Deadlift
3 x 5
D
Freemotion Chest Press Standing
3 x 8
Treadmill Performance Intervals
E
Finish with a short conditioning piece. Brisk Walk to Light Jog. Maintain conversational pace. Treadmill intervals, 30 seconds brisk, 60 seconds easy x5.
