The Motor Unit Coaching
General Fitness, Strength & Conditioning, Functional Training, Functional FitnessThe goal of this program is to build full-body strength, build muscle, improve heart health, and decrease excess fat stores.
Who is this for:
If you're a beginner looking to get strong and healthy but don't know where to get started then this program might be just for you.
What you'll find:
a. You'll be training the fundamentals here - push, pull, hinge, squats along with Zone 2, HIIT, and some mixed modality work to realize the goals mentioned above.
b. You'll be hitting every major muscle group in service of building total body strength, power and musculature in much lesser time.
c. Exercise progression at a steady pace to help beginners get the hang of the fundamentals.
What you won't find:
a. There are no fancy, influencer-type circus act workouts involved
b. Training for more than an hour at the gym.
c. Spending several sessions training the vanity muscles while leaving other aspects of general strength and fitness behind.
If this seems like a good fit for you and you're ready to get started then go ahead and sign-up for the program.
Features5 sessions per week
Must use App app to view and log training
Program Training
Warm-up circuit
A
Warm-up circuit 3 rounds of 5 to 7 reps of the following movements performed. Repetitions should focus on full range of motion. a. Push-ups. (Regress to inclined or wall pushups if you can't do regular pushups) b. Bodyweight Squats c. TRX or Inverted Rows d. Hip Thrusts
B1
Goblet Squat
3 x 10 @ 7
B2
1-Arm DB Row
3 x 10 @ 7
C1
DB Deadlift
3 x 10 @ 7
C2
One arm DB floor press
3 x 10 @ 7
D
Single Leg Calf Raises
3 x 12 @ 7
E
Landmine Anti-Rotation
3 x 10 @ 8
F
Box Breathing
1 x 3:00
A1
Treadmill Work
1 x 10:00 @ 5
A2
Cycling
1 x 10:00 @ 5
B
Box Breathing
Warm-up circuit
A
Warm-up circuit 3 rounds of 5 to 7 reps of the following movements performed. Repetitions should focus on full range of motion. a. Push-ups. (Regress to inclined or wall pushups if you can't do regular pushups) b. Bodyweight Squats c. TRX or Inverted Rows d. Hip Thrusts
B1
Goblet Split Squat
3 x 10 @ 7
B2
Seated Cable Row
3 x 10 @ 7
C1
DB Good Morning
3 x 10 @ 7
C2
Single Arm Overhead Press
3 x 10 @ 7
D
Single Leg Calf Raises
3 x 12 @ 7
E
Plank
3 x 30
F
Box Breathing
1 x 3:00
A1
Treadmill Work
1 x 10:00 @ 5
A2
Cycling
1 x 10:00 @ 5
B
Box Breathing
Warm-up circuit
A
Warm-up circuit 3 rounds of 5 to 7 reps of the following movements performed. Repetitions should focus on full range of motion. a. Push-ups. (Regress to inclined or wall pushups if you can't do regular pushups) b. Bodyweight Squats c. TRX or Inverted Rows d. Hip Thrusts
B1
Goblet Lateral Lunges
3 x 10 @ 7
B2
Elbows Out Incline DB Row
3 x 10 @ 7
C1
DB Romanian Deadlifts
3 x 10 @ 7
C2
One arm DB floor press
3 x 10 @ 7
D
Single Leg Calf Raises
3 x 12 @ 7
E
Side Plank On Hand
3 x 30
F
Box Breathing
1 x 3:00
