The Fitness Remodel
General Fitness, Strength & ConditioningThe Strength & Stability series is designed to optimize your gym time in a way that will best promote both neuromuscular and musculoskeletal health.
The idea is to first implement aspects of stability and coordination throughout the warm up and main focused lifts of each session to assure our movement technique is constantly improving. To do this, programs in the Strength & Stability series utilize our Movement Mastery Protocol:
- Week 1: Understanding proper movement sequence
- Week 2: Achieving optimal positioning and range of motion
- Week 3: Building control and coordination
- Week 4: Combining sound mechanics with peak performance
The next focus is to then add in just enough general hypertrophy and bodybuilding each session to further support muscle growth without overtraining.
Complete Strength & Stability includes 3 full-body workouts a week, each written to be completed in 1 hour.
Features3 sessions per week
Must use App app to view and log training
Program Training
General Warm Up
A
General Warm Up | Lower Body 1
10 Air Squats 5 Samson Lunges ea. 5 Spiderman Lunges ea. 5 World's Greatest Stretch ea. 5 Forward Hip Circles ea. 10 Supermans
B1
Drop-Off Jump
3 x 5
B2
Side Plank Raise
3 x 5
C
Back Squat
5 x 5 @ 75, 75, 80, 80, 80 %
D
DB Arnold Press
4 x 8
E1
Rope Cable Curl
3 x 10
E2
Tricep Pushdown
3 x 10
F
Seated Leg Curl
2 x MAX @ 1:00
General Warm Up
A
General Warm Up | Upper Body 1
10 Big Arm Circles each direction 10 Cross Body Arm Swings 10 Plank Shoulder Taps ea. 5 Prone IYT's 5 Thread the Needle + Reach ea. 5 Push Up to Down Dog
B1
Explosive Push Up
3 x 5
B2
Jack Knife
3 x 5
C
Bench Press
5 x 5 @ 75, 75, 80, 80, 80 %
D
Lat Pulldown
4 x 8
E1
DB Reverse Lunge
3 x 8
E2
Back Extension
3 x 12
F
Cable Face Pull
2 x MAX @ 1:00
General Warm Up
A
General Warm Up | Lower Body 2
10 Air Squats 5 Lying Straight Leg Kicks ea. 5 Single Leg Glute Bridges ea. 5 90-90 Hip Rotations ea. 5 World's Greatest Stretch ea. 10 Supermans
B1
Single Leg Broad Jump
3 x 3
B2
Side Plank Rotation
3 x 5
C
Deadlift
5 x 5 @ 75, 75, 80, 80, 80 %
D
Wide Grip Cable Row
4 x 8
E1
Cross-Cable Lateral Raise
3 x 8
E2
Middle Cable Chest Fly
3 x 12
F
Leg Extension
2 x MAX @ 1:00
