EVOLVE//Movement + Muscle: holistic hybrid fitness (month 4)
Molly Tate
Strength & Conditioning, Functional Fitness, Functional TrainingThe 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.
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"
A
Cardio
1 x 45:00
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"
A
Month 4 Embodied Mellow Yoga Flow: "seasonal shifts"
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"
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
A
Month 4 Meditation & Breathwork: "nature bathing"
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
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.
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