MONTH 3: MOVEMENT + MUSCLE BALANCED

FORMAT

The purpose of this format is to place appropriate emphasis on strength and hypertrophy weight training for muscle building, metabolism, bone density, functionality, and body composition effects. The third lifting day is programmed as a lighter, more athletic-based circuit style day with animal-flow inspired mobility and pilates-inspired core, hip, and pelvic floor exercises, and may be swapped for anything that better suits your passions or preferences. This month we will incorporate power barbell and medicine ball movements in our warmups and barbell, dumbbell, kettlebell, and banded exercises in our main sessions. Conditioning and cardio days are programmed to allow for heart healthy aerobic effects while avoiding burn-out from excessive high intensity and also allowing for some flexibility to include any outdoor activities and play that you may enjoy. Yoga, mobility, prehab, and core work is seamlessly integrated so you have all you need in one place to pursue a well-rounded body that is resilient and fit, can move pain free through movement patterns with longevity in mind, and creates space for breath and nervous system regulating practices.




— 2 FULL BODY STRENGTH TRAINING DAYS + 1 OPTIONAL CIRCUIT TRAINING DAY (may substitute your favorite class here [pilates, yoga, functional fitness, circuit style] and get creative/fill your cup!)



— 2 CONDITIONING/CARDIO DAYS


1 programmed workout
1 personalized workout (insert your favorite cardio of choice into the given protocol)


— YOGA/MOBILITY/CORE


Thoughtfully weaved into warm-ups, cool-downs, active recovery day, and rest day


MONTHLY SCHEDULE


Based on sets, reps, and rest intervals, consider Week 1 to be an emphasis on movement pattern and form, Week 2 to be an emphasis on hypertrophy and muscle building, Week 3 to be an emphasis on progressive overload in the form of strength or increased weight, and Week 4 to be an active recovery/deload week.

If you are interested in cycle syncing, you may adjust the schedule of each week depending on your energy levels and recovery. For example, a realistic schedule may be to perform Week 1 in your follicular phase, Week 2 in your late follicular and ovulatory phases, Week 3 in your early to mid luteal phases, and Week 4 in your late luteal and menstrual phase. Or, feel free to skip this altogether and treat each session and week with attention to bodily feedback and adjust from there.


EQUIPMENT NEEDED


Dumbbells (light, medium, heavy), kettlebells (moderate to heavy swing weight and lighter overhead weight), barbell and plates, bench, exercise ball, medicine ball, bands


NOTES ON SESSIONS

**As a general rule, weight selection should aim for near muscular failure with good form, meaning you are definitely challenged by the set but are leaving 1-2 reps in the tank. This may also feel like a 7/10 or 8/10 RPE (rate of perceived exertion).**

**Rest 60 seconds between exercises in the main supersets, rest 30-45 seconds in between exercise in the prep + power and accessory + core section.**

**During superset 3A and 3B, use set 1 as a warm-up set: go light in weight and focus on good form through the whole movement pattern.**

**If short on time on full body sessions, reduce 1-2 sets of accessory and core section then 1 set of main workout portion. Move with intention regardless of time and sets performed.**

**Keep in mind that the 30-60 minutes of zone 2 cardio sessions x 1-2/week may be broken up into multiple sessions throughout the day or week as needed per your schedule.**