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PERFORM//Movement+Muscle: holistic hybrid fitness (month 5)

Molly Tate

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

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.

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Strength + Speed + 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 // pullup bar // exercise bands // medicine ball // sled
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Sample Week
Week 1 of 4-week program
Sunday
full body strength + hypertrophy M5W1D1

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"

Monday
aerobic conditioning M5W1D2

A

Cardio

1 x 45:00

Tuesday
full body speed M5W1D3

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"

Wednesday
tempo intervals M5W1D4

A

Cardio

1 x 5:00

B

Cardio

10 x 0:15

C

Cardio

10 x 0:15

D

Cardio

1 x 20:00

Thursday
full body general physical preparedness (GPP) + yoga M5W1D5

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"

Friday
active recovery + embodiment practices M5W1D6

A

Month 5 Embodied Mellow Yoga: "somatic exploration"

Saturday
rest + embodiment practices M5W1D7

A

Month 5 Meditation & Breathwork: "presencing"

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 PERFORM//Movement+Muscle: holistic hybrid fitness (month 5)
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PERFORM//Movement+Muscle: holistic hybrid fitness (month 5)