Q24 "HIM" Transformation Program (Phase 1)
Q24 Training
Strength & ConditioningThe Q24 Transformation Program, designed and implemented for Marlon Wayans and Tyriq Withers in preparation for their blockbuster movie HIM, takes a holistic approach rooted in Q24 methodologies. Built to sculpt muscle development for a camera-ready physique while preparing them to embody the power and presence of the football players they portrayed, the program integrates Resting Yoga, guided Meditation, targeted Strength training, and Endurance development.
Nutrition, sleep, and recovery were equally prioritized. A clean, nutrient-dense diet combined with adamant sleep practices and recovery strategies gave them the tools to stay injury-free and consistently energized—100% ready to hit the gym day over day.
This wasn’t just about short-term transformation; it was about building sustainable habits. By focusing on lifestyle change and balance, the Q24 Transformation Program ensured both actors could perform at their peak, maintain longevity, and carry forward the vitality needed for their careers and lives beyond the film.
Here are three strong differentiators you can highlight for your Q24 Transformation Program compared to other training approaches:
A
Dynamic Warmup
1 x 300
B
Posture Crunch
2 x 20
C
Heavy Plank
2 x 30
D
Back Extension
2 x 12
E
Glute Med ISO
2 x 10
F
Split Squat DB
3 x 6
G
Quad ISO
3 x 10
H
Leg Press Calf Raise
3 x 12
I
RDL ECC
3 x 6
J
SL DB Hip Thrust
3 x 8
K
Diamond Pushups
3 x 20
L
Chinups
3 x 6
M
Assault Bike
5 x 30
A
Walk
1 x 30:00
B
Plank Shoulder Taps
2 x 12
C
Superman
2 x 12
D
100s Bench
1 x 100
E
Decline DB Press
3 x 6
F
Heavy Push Up
3 x 8
G
Cable Cross Upper Chest
3 x 12
H
DB Skull Crushers
3 x 8
I
SA DB Row
3 x 6
J
BB Back Row (Chest to Bar)
3 x 8
K
Preacher Curl
3 x 8
L
Cable Reverse Fly
3 x 12
M
Bear Crawl
3 x 25
Yoga Poses
A
60 Min Novice Yoga
A
Jumprope
3 x 60
B
Half Get Up (Kettlebell)
2 x 8
C
Side Plank
2 x 20
D
Glute Bands
2 x 12
E
Back Lunge DB
3 x 6
F
Lateral Lunge (ROM) Body
3 x 6
G
RDL Cable Row
3 x 8
H
Nordic Hamstrings
3 x 6
I
Diamond Pushups
3 x 20
J
Chinups
3 x 6
K
Banded Curls
3 x 20
L
Banded Tricep Pulldown
3 x 20
M
Sled Push and Pull
3 x 25
A
Walk
1 x 30:00
B
Dynamic Warmup
1 x 300
C
Bicycle Abs
2 x 10
D
Kneeling Cable Rotation
2 x 8
E
SA DB Shoulder Press
3 x 6
F
DB Alternate Shoulder Raise
3 x 6
G
Alternate High Pull
3 x 6
H
DB Reverse Fly
3 x 8
I
Heavy Pull Up
3 x 6
J
Lat Pulldown
3 x 8
K
Low to High Chest Fly (Cables)
3 x 12
L
High to Low Back Fly
3 x 12
M
Battle Ropes
3 x 30
Adam Quinter (Coach Q)
Coach Q's vast experience of 20+ years in the Professional Sports industry. Q24 Training offers unique performance training techniques, cutting-edge injury prevention methods and technology based training which has lead the industry in effectiveness. Training some of the bestAthletes and entertainers in the world.
Differentiate yourself and step out of the crowd by following the Q24 Transformation Program. Get after it like Marlon Wayans and Tyriq Withers. The results speak for themselves!
Get Q24 "HIM" Transformation Program (Phase 1)
Andrew Wiggins
Miami Heat-NBA Champion
Verified Athlete"Woking with Adam helped me reach a level that was hard to unlock! Many Thanks..."
Jarred Vanderbilt
Los Angeles Lakers
Verified Athlete"Adam got my body back to where it needed to be in the offseason. We Focused on mobility work and proper mechanics. The workout plan Increased my flexibility and reduced soreness. One of the best in the game."
Elizebeth Cambage
WNBA-4 Time Allstar
Verified Athlete"Adam has helped keep my body healthy with his holistic training system.I don't know where I would be without him especially navigating injuries and improvised workouts"