The purpose of this format is to place appropriate emphasis on strength, power, hypertrophy, and local muscular endurance weight training for muscle building, metabolism, bone density, functionality, and body composition effects. The schedule this month will be one session focused on full body strength, one session focused on full body speed, and one session focused on general physical preparedness, or GPP. By adjusting sets, reps, weight, and velocity, we can bias improvements in each of these components for complementary and maximum performance. Workouts will incorporate barbells, dumbbells, kettlebells, and sled work. 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.
A
Month 5 Mobility Warmup: "intentional reps"
B
barbell front squat
3 x 10
C
barbell strict press
3 x 10
D1
KAS glute bridge
3 x 10
D2
incline bench DB alternating row
3 x 10
E1
superman hold
3 x 0:30
E2
weighted pushup
3 x 10
F
Month 5 Meditation & Breathwork: "presencing"
A
Cardio
1 x 45:00
A
Month 5 Mobility Warmup: "intentional reps"
B1
barbell deadlift dynamic effort
8 x 3
B2
chest pass (medicine ball)
8 x 3
C1
pullup cluster set
3 x 5
C2
dumbbell jump squat + box jump
3 x 3
D1
banded KB swings
3 x 15
D2
air bike sprint
3 x 0:20
E
Month 5 Meditation & Breathwork: "presencing"
A
Cardio
1 x 5:00
B
Cardio
10 x 0:15
C
Cardio
10 x 0:15
D
Cardio
1 x 20:00
A1
sled/plate drag
5 x 100
A2
KB split stance clean and press
5 x 10
A3
KB plyo alternating rows
5 x 10
A4
weighted walking lunges
5 x 20
A5
sandbag shoulder carry
5 x 200
A6
jump rope or cardio piece
5 x 10
B
Month 5 Flow State Vinyasa: "attune, energy, flow"
A
Month 5 Embodied Mellow Yoga: "somatic exploration"
A
Month 5 Meditation & Breathwork: "presencing"
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.
Get PERFORM//Movement+Muscle: holistic hybrid fitness (month 5)