The Dynamic Body Blueprint
Dynamic Body Blueprint
Functional FitnessUnlock your full potential with the Dynamic Body Blueprint, a personalized fitness program designed to transform how you move, feel, and perform. Built on three powerful pillars:
Pain-Free Living: Address the aches and restrictions holding you back from enjoying your active lifestyle.
Efficient Workouts: Optimize your training without wasting time or money on unnecessary methods.
Confident Movement: Enhance the way you move and feel, so you can tackle life with renewed energy and self-assurance.
This program combines cutting-edge prehabilitation techniques and proven strategies tailored to your unique needs, ensuring sustainable progress and lasting results. Take the guesswork out of fitness—step into a stronger, more dynamic version of yourself!
A
Toe Spacing
1 x 0:10
B1
Ankle C.A.R.S
3 x 10
B2
Knee CARs
3 x 10
B3
Hip C.A.R.S
3 x 10
C
Shoulder CARs
3 x 10
D
Resistance Band - Pulse Squats
4 x 1:00
E
Dead Bug Heel Tap
4 x 1:00
F
Table to Bear Hold
4 x 1:00
A
Toe Spacing
1 x 1:00
B1
Duck Walks
3 x 10
B2
Bear Crawl
3 x 10
C1
Inchworm Shoulder Tap
3 x 1:00
C2
Overhead band press in boat pose
3 x 1:00
C3
Prone band lat pulldown
3 x 1:00
C4
Prone YTW
3 x 1:00
A
Lat Foam Roll
1 x 1:00
B
Leg foam roll
1 x 1:00
C1
Shoulder CARs
1 x 1:00
C2
Quadraped Wrist Circles
1 x 1:00
D
Bear Crawl Hold w/ Bird Dog
4 x 1:00
E
Crab Reach
4 x 1:00
F
Cross Body Crunch
4 x 1:00
Evan Melendez
A dedicated Olympic weightlifter and fitness coach specializing in pre-habilitation exercises. With a focus on balancing the body for peak performance.
Caleb S.
Move better, lift heavier
Verified Athlete"Evan works on the fundamentals to help me in my CrossFit workouts. I’m notice when I’m using the right form which helps me lift heavier weight. I’m using muscles that definitely haven’t been used in a while which is also helping with my flexibility too! Thanks Evan for all the help!"
Adam M.
Build confidence
Verified Athlete"I’ve been working with Evan now for well over 2 years, and his guidance has helped me all around as a CrossFit athlete, and also my new found love for Olympic weightlifting. I have become more confident in my lifts, as well as passing new personal records with all of my Olympic lifts."
Alex P
Find balance through strength training
Verified Athlete"Working with coach Melendez has been great! All round my body is becoming balanced and stronger. And crazy part to me is no heavy weights, (which is good cause no spotters are needed) and afterwards you feel the workout"
When you join a team you’re getting more than programming, you’re joining an online community.
The Dynamic Body Blueprint
The Dynamic Body Blueprint
The Dynamic Body Blueprint
