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EVOLVE//Movement + Muscle: holistic hybrid fitness (month 4)

Molly Tate

Strength & Conditioning, Functional Fitness, Functional Training
Coach
Molly Tate

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, banded, accessory circuit style day to build lean tissue, and may be swapped for anything that better suits your passions or preferences. This month we will have an upper body/lower body split which will incorporate plyometric, compound movement, muscle building, and functional core and kettlebell tabata style finishers. Conditioning and cardio days are programmed to allow for heart healthy aerobic effects, avoiding burn-out from excessive high intensity by incorporating zone 2 cardio and optional bodyweight movements while 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.

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Strength + Hypertrophy training
weight training for muscle building, metabolism, bone density, functionality, and body composition effects
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Cardio + Conditioning
assist in your recovery, pursue heart healthy aerobic effects while avoiding burn-out from excessive high intensity and also allow for some flexibility to include any outdoor activities and play that you may enjoy
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Yoga + Mobility
including warm-ups, cool-downs, active recovery day yoga sessions, meditation and breathwork classes for nervous system regulation and recovery
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Effective + Balanced
sessions have longevity and sustainability in mind for busy people and parents: sessions are around 45 minutes long, 4-5 days per week
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Doctor of Physical Therapy
I am a DPT and take exercise programming seriously, which means you will be fully prepared for all movements and can expect great results with no fluff and reduced chance of injury.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
strength, conditioning, functional fitness, and core exercises included in your programming
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Lifestyle, breath, meditation + mental training
4 full uploaded yoga classes per month
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy. I have personally recorded each exercise so you don't have to guess
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
dumbbells // kettlebells
Recommended
barbell and plates // bench // pull-up bar // exercise bands // exercise ball // medicine ball
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Sample Week
Week 1 of 4-week program
Sunday
lower body strength + hypertrophy M4W1D1

A

Month 4 Mobility/Warmup: "animalistic"

B1

adductor rock back with spiral band pull apart

2 x 5

B2

dynamic seated contrast jump squat

2 x 5

C

leg press (or belt squat)

3 x 10

D

barbell RDL

3 x 10

E

barbell glute bridge

3 x 10

F1

abductor machine (or banded)

3 x 10

F2

adductor machine (or banded)

3 x 10

F3

double lateral tension paloff step outs

3 x 10

G

alternating split stance kettlebell snatch

8 x 0:20

H

Month 4 Meditation & Breathwork: "nature bathing"

Monday
aerobic conditioning M4W1D2

A

Cardio

1 x 45:00

Tuesday
upper body strength + hypertrophy M4W1D3

A

Month 4 Mobility/Warmup: "animalistic"

B1

quadruped banded cross body pull

2 x 5

B2

band assisted plyometric pushup

2 x 8

C

tempo pull-ups

3 x 6

D

dips

3 x 8

E

seated cable facepull (or banded)

3 x 10

F1

banded lateral raises

3 x 10

F2

banded bicep curls

3 x 10

F3

banded tricep kickback

3 x 10

F4

single arm overhead carry

3 x 20

G

alternating kettlebell clean and press

8 x 0:20

H

Month 4 Meditation & Breathwork: "nature bathing"

Wednesday
active recovery + embodiment practices M3W1D4

A

Month 4 Embodied Mellow Yoga Flow: "seasonal shifts"

Thursday
full body hypertrophy + KB finisher + yoga M4W1D5

A1

banded cable fly

2 x 15

A2

isometric hold banded lat pulldown

2 x 15

A3

leg extensions (or banded)

2 x 15

B1

isometric banded row (low to high)

2 x 15

B2

banded Y shoulder press

2 x 15

B3

prone banded hamstring curl

2 x 15

C1

kettlebell swings

8 x 0:20

C2

plank hold

8 x 0:20

D

Month 4 Flow State Vinyasa Class: "4 elements flow"

Friday
aerobic conditioning M4W1D6

A1

Cardio

3 x 10:00

A2

lateral lunge (bodyweight)

3 x 20

A3

pushup to plank opposite lifts

3 x 10

A4

crab toe touch

3 x 10

Saturday
rest + embodiment practices M4W1D7

A

Month 4 Meditation & Breathwork: "nature bathing"

Coach
coach-avatar Molly Tate

Doctor of Physical Therapy, 200 hour trained yoga teacher, Certified Pregnancy and Postpartum Corrective Exercise Specialist, lover of all things fitness and outdoor activities

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The last fitness app you'll need

If you're tired of bouncing around to different programs that leave you bored or burn-out, try out Movement + Muscle, & never look back! Enjoy balanced fitness for life.

Get EVOLVE//Movement + Muscle: holistic hybrid fitness (month 4)
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EVOLVE//Movement + Muscle: holistic hybrid fitness (month 4)