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One Moore Rep Fitness

General Fitness

Coach

James Moore

I originally developed this program for my own mom and was able to watch her progress from week to week. One day she, like many others in their 60's had a fall. She told me that because of doing these workouts she was able to pick herself back up and thats the kind of result I want to share with everyone.

Use this link for more information https://youtu.be/g6OLfNiagRM

$80

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Strength

Strength cures all, strength is the answer. After the age of 35 we start to lose muscle mass and strength at an alarming rate. Muscle mass is like body armor, its what keeps you young.

Mobility

Mobility is range of motion under tension. What that means is how far can you move a joint while loaded (weighted). This matters when you're walking, running, pushing or pulling your own body off the ground or up a hill.

Consistency

Each and every week is intentionally planned. The sessions in this program have been crafted by my time and experience of working with the best doctors and coaches in the world, such as Dr Andrew Lock and Dr Matt Wenning. They have dedicated their lives to strengthening human beings just like I have.

Features

You'll be able to message me and ask all questions

I who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and necessary for athletes of all levels. Repeat days are optional.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all on the app.

Equipment

Required

Resistance bands

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Lock clam

2 x 25

Low plank

2 x 30

Modified side plank w/ leg lift

2 x 10

High plank shoulder tap

2 x 30

Prone hip extension

2 x 10

Single leg balance w/ eyes closed

1 x 30

Kneeling hip hinge

2 x 20

Seated AB-ductions

2 x 25

Prone straight arm extension

2 x 25

Prone T extension

2 x 25

Prone prisioner extension

2 x 5

Half kneeling high angle row w/ side crunch

2 x 15

Deadbug-BWp2

2 x 20

Monday

Week 1 Day 2

Lock clam

2 x 25

Low plank

2 x 30

Modified side plank w/ leg lift

2 x 10

High plank shoulder tap

2 x 30

Prone hip extension

2 x 10

Single leg balance w/ eyes closed

1 x 30

Kneeling hip hinge

2 x 20

Seated AB-ductions

2 x 25

Prone straight arm extension

2 x 25

Prone T extension

2 x 25

Prone prisioner extension

2 x 5

Half kneeling high angle row w/ side crunch

2 x 15

Deadbug-BWp2

2 x 20

Tuesday

Week 1 Day 3

Lock clam

2 x 25

Low plank

2 x 30

Modified side plank w/ leg lift

2 x 10

High plank shoulder tap

2 x 30

Prone hip extension

2 x 10

Single leg balance w/ eyes closed

1 x 30

Kneeling hip hinge

2 x 20

Seated AB-ductions

2 x 25

Prone straight arm extension

2 x 25

Prone T extension

2 x 25

Prone prisioner extension

2 x 5

Half kneeling high angle row w/ side crunch

2 x 15

Deadbug-BWp2

2 x 20

Wednesday

Week 1 Day 4

Lock clam

2 x 25

Low plank

2 x 30

Modified side plank w/ leg lift

2 x 10

High plank shoulder tap

2 x 30

Prone hip extension

2 x 10

Single leg balance w/ eyes closed

1 x 30

Kneeling hip hinge

2 x 20

Seated AB-ductions

2 x 25

Prone straight arm extension

2 x 25

Prone T extension

2 x 25

Prone prisioner extension

2 x 5

Half kneeling high angle row w/ side crunch

2 x 15

Deadbug-BWp2

2 x 20

Thursday

Week 1 Day 5

Lock clam

2 x 25

Low plank

2 x 30

Modified side plank w/ leg lift

2 x 10

High plank shoulder tap

2 x 30

Prone hip extension

2 x 10

Single leg balance w/ eyes closed

1 x 30

Kneeling hip hinge

2 x 20

Seated AB-ductions

2 x 25

Prone straight arm extension

2 x 25

Prone T extension

2 x 25

Prone prisioner extension

2 x 5

Half kneeling high angle row w/ side crunch

2 x 15

Deadbug-BWp2

2 x 20

Friday

Week 1 Day 6

Lock clam

2 x 25

Low plank

2 x 30

Modified side plank w/ leg lift

2 x 10

High plank shoulder tap

2 x 30

Prone hip extension

2 x 10

Single leg balance w/ eyes closed

1 x 30

Kneeling hip hinge

2 x 20

Seated AB-ductions

2 x 25

Prone straight arm extension

2 x 25

Prone T extension

2 x 25

Prone prisioner extension

2 x 5

Half kneeling high angle row w/ side crunch

2 x 15

Deadbug-BWp2

2 x 20

Saturday

Week 1 Day 7

Lock clam

2 x 25

Low plank

2 x 30

Modified side plank w/ leg lift

2 x 10

High plank shoulder tap

2 x 30

Prone hip extension

2 x 10

Single leg balance w/ eyes closed

1 x 30

Kneeling hip hinge

2 x 20

Seated AB-ductions

2 x 25

Prone straight arm extension

2 x 25

Prone T extension

2 x 25

Prone prisioner extension

2 x 5

Half kneeling high angle row w/ side crunch

2 x 15

Deadbug-BWp2

2 x 20

Coach

More from One Moore Rep Fitness

James Moore

10+ years involved with group and personal training. It lights me on fire to help people get stronger PPSC foundations PPSC Functional strength Activelife RX Immersion Enlifted Athlete level 1&2

Strength is the answer

If you're looking for a new challenge, if you're looking to become stronger, more powerful and explosive, if you're looking to better yourself this program is for you.

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FAQs

Who is this for?

ANYBODY! Not just moms and not just women, anyone and everyone could benefit from this and be better. It originated from being made for my mom when she turned 60. I know 25 year old men who struggle with these workouts....Its for everybody because everybody has muscles that need to be strong

Do I have to do every single workout?

Yes and no. The goal is to gain mastery of these movements and your muscles. That requires 10,000 reps. By the end of the 3 months you will have your 10,000 reps. Don't do them and it will take a little longer, thats ok.

Do I need a gym membership?

NO! You can do all of this at home. Resistance bands are necessary and can be found at most stores or online. They're a good investment for your health.

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