3 Month Magnitude Adult Signature Program
Magnitude Strength and Power
General Fitness, Functional Training, Functional Fitness, Strength & ConditioningMagnitude 12-Week Adult Training Signature Program
Build strength, improve mobility, and train with purpose in this 3-phase, 12-week program. Designed for all levels, you'll progress through expertly coached program sessions focused on functional movement, conditioning, and sustainable results. Train smart. Move better. Live stronger.
A
Foam Roll
Prep
B
DAY A "Move" Circuit
90/90 Hip Mobility Adductor Rocks Spiderman Stretch Hip Flexion Holds Banded Leg Lowers Down Dog Holds Split Stance Ankle Mobility
Conditioning
C
Adult Dynamic Warm Up
Knee Hugs Leg Cradles Quad Pulls Backwards SLDLs Lateral Lunge High Knee Skips High Knee Runs Shuffles (DOWN/BACK) Carioca (DOWN/BACK) Optional: :15sec Assault Bike Sprint
D1
Standing Shot Put Throw
3 x 5
D2
Lateral Bounds
3 x 5
D3
Tall Kneeling Cable Pressout
3 x 8
E1
Hex Bar Deadlift
3 x 8
E2
1/2 KN Face Pull
3 x 8
E3
Plank
3 x 0:30
F1
Lateral Squat
3 x 8
F2
Single Arm DB Bench Press
3 x 8
F3
Hamstring Slides
3 x 10
G
Assault Bike
6 x .2
A
Foam Roll
Conditioning
B
Adult "Move" Circuit Day 2
Pigeon Stretch Spiderman Stretch Quadruped Rib Roll Band Assisted Lag Lowers Cat/Cows Toe Touch Progression Split Squat Holds
Conditioning
C
Adult Dynamic Warm Up
Knee Hugs Leg Cradles Quad Pulls Backwards SLDLs Lateral Lunge High Knee Skips High Knee Runs Shuffles (DOWN/BACK) Carioca (DOWN/BACK) Optional: :15sec Assault Bike Sprint
D1
Standing Chest Pass
3 x 10
D2
Box Jump - Mag
3 x 5
D3
Tall Kneeling Cable Chop
3 x 8
E1
Single Leg Deadlift
3 x 8
E2
Elbow Side Plank
3 x 0:20
E3
Feet Elevated Single Leg Hip Lift
3 x 8
F1
Heels Elevated Goblet Squat
3 x 6
F2
Single Arm Ring Rows
3 x 6
F3
1/2 KN Curl to Press
3 x 8
G
Assault Bike
1 x 2
A
Foam Roll
Conditioning
B
Adult "Move" Circuit Day 3
Childs Pose Side Lying T-Spine Rotation Floor Slides Hip Flexor to Hamstring Wall Quad Stretch Wall Toe Lifts Calf Raises
Conditioning
C
Adult Dynamic Warm Up
Knee Hugs Leg Cradles Quad Pulls Backwards SLDLs Lateral Lunge High Knee Skips High Knee Runs Shuffles (DOWN/BACK) Carioca (DOWN/BACK) Optional: :15sec Assault Bike Sprint
D1
Overhead Medball Slam
3 x 8
D2
Rotational Box Jump
3 x 5
D3
Straight Leg Sit Ups
3 x 8
E1
DB/KB Eccentric Split Squat
3 x 8
E2
1/2 KN Cable Row w/ Rotation
3 x 8
E3
Suitcase Carry
3 x 10
F1
Lateral Heel Drops
3 x 8
F2
Low-Incline Bench Press
3 x 8
F3
Bear Plank Row
3 x 8
G
Assault Bike
8 x 0:30 @ 0:30
Coach Colin
Overcoming personal struggles with weight and injury, Colin rediscovered strength training as a path to resilience and wellness. Today, he inspires athletes with empathy, helping them improve movement quality, build confidence, and realize their goals. When he’s not coaching, you’ll catch him playing golf or tennis, rock climbing, or hiking—always chasing the next challenge.
