This team provides access to my personal program, so you can train along with me!
I use training as a tool to improve my health, challenge myself and build confidence, and enable me to anything I want to do in life. If you have similar goals and interests, you will be a great fit for this program.
I believe training should be efficient, effective, empowering and fun!
In our training, we will work on mobility, reducing risk of injury, power, strength and conditioning to be able to move well, look good and feel good for life
I will be training 3x/week, training full body each day and you're welcome to do the same. You could also split up the upper and lower body workouts into 4x/week and enjoy shorter, more focused sessions.
The emphasis/priority of our training and the exercises we do will shift with each "phase" but will always revolve around moving well, being strong and powerful, and looking/feeling good.
Each "phase" will last 5 weeks, 4 weeks of high intensity training and 1 week of "deloading."
Let's get to work!
A1
Foam Roll T spine
1 x 10
A2
foam roll lats
1 x 10
A3
Foam roll pecs
1 x 10
A4
Foam roll biceps
1 x 10
A5
Foam roll glutes
1 x 10
A6
Foam roll hamstrings
1 x 10
A7
foam roll calves
1 x 10
A8
Foam roll quads
1 x 10
A9
foam roll adductors
1 x 10
B1
Shoulder handcuffs
1 x 5
B2
Superman row
1 x 5
B3
Hand Release Push-Up
1 x 5
B4
Prone Scorpion
1 x 3
B5
Side lying T spine
1 x 3
B6
Childs pose
1 x 1
B7
Cat Cow
1 x 3
B8
Quadruped spinal flow
1 x 3
C1
Lunge + reach + rotate
1 x 3
C2
Quad pull + reach
1 x 3
C3
Single leg RDL + Reach
1 x 3
C4
Hamstring swipe
1 x 3
C5
Figure 4 squat
1 x 3
C6
Bodyweight lateral squat
1 x 3
C7
Body weight windmill
1 x 3
C8
Hip Airplane
1 x 3
C9
Standing hip CAR
1 x 3
C10
Standing Ankle CAR
1 x 5
D1
Hands elevated plyo push up
2 x 8
D2
Cable Split Squat + CL Row
2 x 6
E
DB loaded continous vertical jump
2 x 5
F
Goblet single leg squat to box
2 x 6
G1
Machine chest press
2 x 8
G2
Machine Horizontal Row
2 x 8
H1
Step up + contralateral press
1 x 8
H2
Machine Dip
1 x 10
H3
Toes to Bar
I
Med Ball Slam
3 x 10
J
Diaphragmatic breathing
1 x 10
A1
Foam Roll T spine
1 x 10
A2
foam roll lats
1 x 10
A3
Foam roll pecs
1 x 10
A4
Foam roll biceps
1 x 10
A5
Foam roll glutes
1 x 10
A6
Foam roll hamstrings
1 x 10
A7
foam roll calves
1 x 10
A8
Foam roll quads
1 x 10
A9
foam roll adductors
1 x 10
B1
Shoulder handcuffs
1 x 5
B2
Superman row
1 x 5
B3
Hand Release Push-Up
1 x 5
B4
Prone Scorpion
1 x 3
B5
Side lying T spine
1 x 3
B6
Childs pose
1 x 1
B7
Cat Cow
1 x 3
B8
Quadruped spinal flow
1 x 3
C1
Lunge + reach + rotate
1 x 3
C2
Quad pull + reach
1 x 3
C3
Single leg RDL + Reach
1 x 3
C4
Hamstring swipe
1 x 3
C5
Figure 4 squat
1 x 3
C6
Bodyweight lateral squat
1 x 3
C7
Body weight windmill
1 x 3
C8
Hip Airplane
1 x 3
C9
Standing hip CAR
1 x 3
C10
Standing Ankle CAR
1 x 5
D1
Hamstring bridge march
2 x 6
D2
TRX face pull
2 x 6
E1
RDL + shrug
2 x 6
E2
Drop Jump
2 x 3
F1
Split stance landmine press
2 x 6
F2
Pull-Up
2 x 6
G1
Max effort pogo hop
1 x 8
G2
Single leg med ball slam
1 x 6
G3
MB Lateral Shuffle
1 x 8
H
DB Thruster
3 x 8
I
Diaphragmatic breathing
1 x 10
A1
Foam Roll T spine
1 x 10
A2
foam roll lats
1 x 10
A3
Foam roll pecs
1 x 10
A4
Foam roll biceps
1 x 10
A5
Foam roll glutes
1 x 10
A6
Foam roll hamstrings
1 x 10
A7
foam roll calves
1 x 10
A8
Foam roll quads
1 x 10
A9
foam roll adductors
1 x 10
B1
Shoulder handcuffs
1 x 5
B2
Superman row
1 x 5
B3
Hand Release Push-Up
1 x 5
B4
Prone Scorpion
1 x 3
B5
Side lying T spine
1 x 3
B6
Childs pose
1 x 1
B7
Cat Cow
1 x 3
B8
Quadruped spinal flow
1 x 3
C1
Lunge + reach + rotate
1 x 3
C2
Quad pull + reach
1 x 3
C3
Single leg RDL + Reach
1 x 3
C4
Hamstring swipe
1 x 3
C5
Figure 4 squat
1 x 3
C6
Bodyweight lateral squat
1 x 3
C7
Body weight windmill
1 x 3
C8
Hip Airplane
1 x 3
C9
Standing hip CAR
1 x 3
C10
Standing Ankle CAR
1 x 5
D1
Bear Dog
2 x 3
D2
5 way lunge
2 x 2
E
Alternating split jump
2 x 3
F
Barbell reverse lunge
2 x 5
G1
Standing cable chest press
2 x 8
G2
Dead stop 1 arm db row
2 x 6
H1
EZ Bar Curl
1 x 8
H2
EZ Bar Lying Tricep Extension
1 x 10
H3
Single leg balance + med ball halo
1 x 6
I
KB split drop
3 x 30
J
Diaphragmatic breathing
1 x 10
Roy Palmer is a Certified Strength and Conditioning Specialist (CSCS), who has 6 years of training experience. Working with athletes from youth teams to professional athletes has given Roy tons of experience. He has also worked with wellness-focused individuals from the ages of 15-60+.
Want to move good, look good, and feel good? Are you saying Hell yeah? Then this is your sign to make those ideas, reality.
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