New Heights is an all-encompassing fitness program for those looking to push their limits with an athletic, movement-focused plan emphasizing improvements in movement quality, strength, and mobility. This program is designed by outdoor athletes for outdoor athletes.
Whether your goals include hitting race PR’s, feeling confident in an active lifestyle, or simply want to enjoy the satisfaction of completing a challenging hike, this plan will get you there. This program can be easily adjusted based on your previous training experience, current training frequency, and current level of fitness.
Designed by physical therapists who understand what it takes to keep you moving and do their best to build up your resiliency to injury. This program takes a leap for pushing athletes to their fullest potential while not sacrificing athletic traits like speed, agility, endurance, mobility, and strength. Have no fear: this program will not make you a bodybuilder or "meathead."
Updated weekly, this program includes 6 days per week consisting of 3-4 full-body strength sessions and 2-3 conditioning/aerobic sessions typically taking 40-60 minutes to complete.
A1
Wall-Press Deadbug
2 x 5
A2
1/2 Kneeling Windmill
2 x 5
A3
Lat Inhibition Hang
2 x 5
B1
Sumo-Stance MB Alt. Lateral Lunge
3 x 5
B2
MB SLDL
3 x 5
C1
Hinge of Choice
3 x 8
C2
Tall Plank w/ Alt. March
3 x 5
D1
Chest-Supported Row
3 x 10
D2
2-DB Reverse Lunge
3 x 10
E1
Hanging Leg Raises
4 x 30
E2
Bear Crawl ISO
4 x 30
E3
Glute Bridge Off-Bench
4 x 30
E4
DB Hammer Curl
4 x 30
A1
Banded Marching
3 x 0:30
A2
Crossover Step-Up
3 x 0:30
A3
Forward Bear Crawl
3 x 0:30
B
Aerobic Training
10 x 0:10
C
Low Intensity Aerobic
1 x 15:00
A1
Wall-Press Deadbug
2 x 5
A2
1/2 Kneeling Windmill
2 x 5
A3
Lat Inhibition Hang
2 x 5
B1
MB Overhead Slam
3 x 5
B2
Walking Lunge with Opposite Outside Foot Touch
3 x 5
C1
Primary Press of Choice
3 x 8
C2
Vertical Banded Pulldown
3 x 15
D1
Goblet Rear Foot Elevated Split-Squat
3 x 10
D2
2-DB Lateral Raise
3 x 10
E1
3-Point DB Row
3 x 8
E2
MB Russian Twist
3 x 8
E3
DB Tricep Skullcrusher
3 x 8
A1
Walking Lunge with Outside Foot Tap
3 x 10
A2
Forward/Backward Line Hops
3 x 10
A3
Lateral Line Hops
3 x 10
B
Aerobic Training
6 x 4:00
C1
Push Ups
3 x 15
C2
Sit Ups
3 x 15
A1
Wall-Press Deadbug
2 x 5
A2
1/2 Kneeling Windmill
2 x 5
A3
Lat Inhibition Hang
2 x 5
B1
1-Leg Glute Bridge Off Bench
2 x 10
B2
Wall-Supported Sissy Squat
2 x 10
C1
Primary Squat of Choice
3 x 8
C2
Side Bridge with Top Leg March
3 x 8
D1
Inverted Row
5 x 10
D2
Feet Elevated Calf Raise
5 x 15
D3
Yoga Push Up
5 x 10
D4
KB Swing
5 x 15
A1
Banded Marching
3 x 0:30
A2
Crossover Step-Up
3 x 0:30
A3
Forward Bear Crawl
3 x 0:30
B
Aerobic Training
2 x 16:00
C1
Razor Curls
2 x 10
C2
Hooklying Tricep Skullcrushers
2 x 10
C3
Preacher Curls
2 x 10
Kyle is a strength and conditioning coach and physical therapist helping athletes achieve their performance goals no matter their training history. He specializes in the hybrid-athlete populations with a special interest in outdoor athletes pursuing a range of goals surrounding hiking, cycling, and snow sports.
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