Modern Movement
DB3 Fitness Systems
Modern Movement is a fitness program built to develop strong, resilient bodies that adapt to real-world demands. This approach blends the latest lifting techniques with intelligent movement training to improve strength, durability, and long-term performance. Rather than chasing maximal load alone, the focus is on how the body moves, stabilizes, and recovers under stress. Each session is designed to build strength that transfers beyond the gym, reducing injury risk while improving confidence and control. Modern Movement trains individuals not just to lift more, but to move better for life.
This plan features 4 training days a week for 5 week blocks. Jump in at any time in the program and expect a new plan with the same energy and feel every 5 weeks.
Free 7 day trial, $39 a month after that. Cancel at any time.
A
Rest and Recovery
Conditioning
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B1
Woodway Curve - DB3
4 x 30
B2
Decline Push Up
4 x MAX
C1
KB Rotational Rainbows
2 x 8
C2
1/2 Kneeling Open KB Goblet Lift
2 x 6
D1
Cable Pull Through
3 x 15
D2
Cable Face Pull
3 x 15
E1
DB Renegade Row
3 x 8
E2
DB Thruster
3 x 10
F1
TRX Bicep Curl
3 x MAX
F2
Lateral Lunge + Plate Press
3 x 6
G
Lat Pull Down - Plate Loaded
3 x 8
H
GHD Hip Extension + Y
3 x 8
Prep
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B
Your Choice - Cardio
1 x 30:00
C1
Feet Up Wall Sit
2 x 1:00
C2
Side Lying T-Spine Rotation - Across Chest
2 x 8
C3
Childs Pose
2 x 1:00
C4
1/2 Kneeling Hip Flexor Stretch
2 x 0:30
C5
Loose Hip Wipers
2 x 10
C6
Standing Calf Stretch
2 x 1:00
Conditioning
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B1
Standing Barbell Side Rotations
3 x 8
B2
KB X orbit
3 x 5
C
Seated Leg Extension - 2 Up 1 Down
8, 8, 6, 6
D
Seated Cable High Row - Rope Attachment
12, 12, 8, 8
E1
Lat Pull Down - Wide Grip
15, 15, 10, 10
E2
KB Deficit Reverse Lunges
4 x 8
F1
Gorilla Rows
4 x 8
F2
Landmine Tip Toe Squat
8, 8, 6, 6
G
Rower
5 x 250
Conditioning
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B1
Frog Compression Hip Thrusts
3 x 12
B2
SL Bulgarian Hold + Band Chops
3 x 8
C
Barbell Bench Press
10, 10, 8, 5
D
Barbell RDL
4 x 12
E
Pec Fly Machine
12, 12, 8, 8
F
Prone Machine Hamstring Curl
3 x 12
G
DB Lateral Raise to Front Raise
3 x 7
H
SL Cable Kick Back
4 x 8
I
Assault Bike - 30/30
8 x 30
Prep
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B
Your Choice - Cardio
1 x 30:00
C1
Quadruped Thoracic Rotation - Band Assisted
2 x 8
C2
1/2 Kneeling TFL + QL Stretch
2 x 30
C3
90 90 Hip Transfers
2 x 10
C4
Tall Kneeling Thoracic Rotation + Side Bend
2 x 10
C5
Toe Touch - Toes Down
2 x 8
Conditioning
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B1
Offset Farmer Walk - Rack and Down
3 x 30
B2
1/2 Kneeling Two Hand Wood Chop - High To Low
3 x 8
C1
Landmine Split Jumps
3 x 8
C2
Landmine Row to Rotational Press
3 x 5
D
Landmine Curtsy Lunge
3 x 8
E
Single Arm Cable Pec Fly
3 x 8
F
Chest-to-bar pull-up
3 x 8
G
Machine Preacher Curl
3 x 12
H1
Tricep Pushdown
3 x 15
H2
Banded Hip Flexor Hold + OH Press
3 x 6
I1
Battle Rope Alternating Waves
4 x 15
I2
Sled Push
4 x 20
Chris Reed
12+ years coaching real clients, achieving real results
When you join a team you’re getting more than programming, you’re joining an online community.
Modern Movement
Modern Movement
Modern Movement
