THE VIVR 28
VIVR Human Performance
Strength & Conditioning, Functional Fitness, General FitnessStop chasing random sweat. Start training with intent.
Your 35 years old and want to be in killer shape. You show up to the flashing lights, the blasting music, and the chaotic cardio circuits. You leave completely exhausted, lying in a puddle of sweat. For a long time, you thought that meant the workout was working.
But then your knees started aching. Your lower back felt tight getting out of bed. And despite being completely wiped out every single day, you realized something frustrating: You aren’t actually getting any stronger.
Generic boutique fitness and mindless cardio hype are designed to do one thing: keep your heart rate high at all costs. They use random combinations of movements and reckless pacing to mask a total lack of progressive structure.
It’s time to step away from the aimless circuits and step into an intentional training framework.
Your 4-Week S&C Testing Ground VIVR 28 is a targeted, 4-week program engineered specifically for functional fitness regulars, Barry’s expats, and F45 members who are looking for a true transition into an authentic, results-driven Strength & Conditioning framework.
This isn't about boring, slow lifting, and it isn't about mindless exhaustion. We meet you exactly where you are. You will still get the high-energy pacing, the intense muscle pump, and the satisfying grit you crave—but every single rep is backed by 15 years of human performance experience.
Why Our Splits Look Different If you are used to generic group fitness, our 4-day athletic split will look different. That is by design. We structure your week using a periodic wave format to balance performance variables, maximize muscle development, and respect your recovery:
DAY 1: FULL BODY POWER – Wake up your nervous system, build dynamic core stability, and develop raw, athletic power.
DAY 2: THE METCON ENGINE – A focused conditioning session alternating between self-paced aerobic engine building and metric-driven benchmark testing.
DAY 3: FULL BODY STRENGTH – Master movement quality, build joint density, and develop raw, functional strength using targeted single-leg variations and dumbbell complexes.
DAY 4: STRUCTURAL HYPERTROPHY – The ultimate muscle pump. Utilize precise tempo training and smart, calculated loading to pack on lean tissue while protecting your joints.
Grab VIVR 28 for a one-time pick-up, commit to the next 28 days.
A1
Low Pogo Hops
2 x 50
A2
High Plank Shoulder Taps
2 x 12
B1
MB Lunge Jump (Deep Tier w/alternating arms)
3 x 8
B2
MB Rotational Slam
3 x 8
B3
MB Sit Up
3 x 16
C1
Bodyweight Squat Jump
3 x 8
C2
Accordion Push Ups
3 x 10
D
Push Press
3 x 5
E1
DB Step Up
3 x 8
E2
DB Squat to High Pull
3 x 8
E3
DB Chop & Lift (Half-Kneeling)
3 x 8
F
Airdyne
1 x 10
A1
Spin Bike
1 x 120 @ 7
A2
Push-Up
1 x 20
A3
Spin Bike
1 x 120 @ 7
A4
Air Squat
1 x 20
A5
Spin Bike
1 x 120 @ 7
A6
Weighted Plank Hold
1 x 45
A7
Spin Bike
1 x 20 @ 7
A8
Step-Ups
1 x 20
A9
Spin Bike
1 x 120 @ 7
A10
Side Plank with Hip Abduction
1 x 20
A1
Copenhagen Hip Lift Plank
2 x 10
A2
DB External Rotation (Seated)
2 x 12
B1
DB Plank Pull Through
3 x 8
B2
KB Gorilla Row (w/Isometric Hold)
3 x 8
B3
Hamstring Walk Outs
3 x 5
C
Front Foot Elevated Split Squat
3 x 8
D1
Single Arm DB Bench Press
3 x 8
D2
Pull-Up
E
DB Walking Lunge with Curl and Press
1 x 40
A1
DB High Incline Press
3 x 8-20
A2
RDL (B Stance)
3 x 6-10
B1
Inverted Row
B2
DB Squat (Heels Elevated)
3 x 8-15
C1
DB Single Leg Hip Thrusts
3 x 10-20
C2
Plate Overhead Sit Up
3 x 8-15
D1
DB Bicep Curls
3 x 8-15
D2
DB Tricep Extension (Lying)
3 x 8-15
D3
Single Arm DB Lateral Raise w/ ISO Lunge Hold (RFE)
3 x 8-15
Coach Teags - M.S, CSCS
15 years of S&C for the USMC, University of Utah, and the PLL’s Boston Cannons. My specialty is performance architecture—building plans, not just workouts. Whether you’re an elite athlete or a 40-year-old training for athleticism, my systems prioritize longevity and resilience. I bridge the gap between high-level performance and staying injury-free. Lead with grit. Train VIVR.
Tired of joint-pounding cardio circuits that leave you exhausted but no stronger? VIVR 28 is your direct entry point to real, progression-based Strength & Conditioning that protects your joints while maximizing your physical output. Skip the generic fitnes
Get THE VIVR 28
