MONTH 6: MOVEMENT + MUSCLE ALIGNED

FORMAT

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. This month we are including our most training variety and thoroughness yet and are balancing with very intentional volume across the following 5 sessions per week: strength, cardiovascular training, hypertrophy, power, and general physical performance, or GPP. These workouts will incorporate dumbbell, barbell, kettlebell, and banded exercises for building strength and muscle. This is a well structured program with opportunity for progressive overload with several main movement patterns to build lean tissue without overdoing volume. 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.
We will find aligned efforts across many balanced facets of fitness with workouts lasting around 30-45 minutes each.



— 1 FULL BODY STRENGTH DAY
— 1 FULL BODY HYPERTROPHY DAY
— 1 FULL BODY POWER DAY
— 1 ZONE 2 CARDIO DAY
— 1 FULL BODY GENERAL PHYSICAL PREPAREDNESS DAY (may substitute your favorite class here [pilates, yoga, functional fitness, circuit style] and get creative/fill your cup!)


— 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, pull-up bar, sled, exercise bands, exercise ball, medicine ball


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).**

**For the main lifts on speed/power sessions, use 40-50% 1RM, or aim for moving reps quickly rather than grinding reps out.**

**Rest intervals differ based on the session and will be listed each day.**

**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.**