EVOLVE MVMT

Coach
JAMES GULLEY

Features
4 sessions per week
Must use App app to view and log training
Team Training

Equipment
Recommended
You need access to most gym equipment. Including but not limited to (barbells // plates // dumbbells // bench // squat rack // medicine balls // etc) A normal or globo gym access should be sufficient.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-9-12

Circuit

A

WARM UP - perform 2-3 rounds and you should feel ready to move! sumo good morning x10 *weight should be fairly light* single leg bridge x10 low plank x30-60 seconds

B

Deadlift v2

C

Goblet Squat v2

D

Medball Walking Single Leg RDL

Circuit

E

Pick your MVMT :) - you are going to choose one of the three movements below and perform to instructions given. your movement choice is NOT permanent, feel free to rotate through all the movements or focus on one for 3-4 weeks. 2 sets to fatigue - meaning you want to feel a solid burn of the working muscles. you should leave 3-4 reps in the tank on each set so you should not be performing to failure (the point you cannot perform anymore reps) REST 60 seconds between sets reverse nordic wall sit leg extension

F

Wall Deadbug

Monday
2022-9-13

Circuit

A

WARM UP - perform 2-3 rounds of each movement and you should feel ready to go wall slides x8-10 reps push up downdog x6-8 reps bear to bridge x4-6 each side

Circuit

B

EMOM4-10 - at the beginning of each minute perform 2-3 reps until you can no longer complete the 2 or 3 reps or you reach the 10 minute mark (10 sets). some of you may do all 10 minutes. some of you may do 5 minutes. focus on the long term! feel free to use the assisted pull up machine or use a band; if you are doing the chin ups with assistance just make sure you are using a resistance that forces you to challenge based on your strength :) REST 2 minutes after completing

C

Bench Press v2

D1

DB Floor Press v2

D2

Single Arm Upright Row

E1

Band Pull Apart

E2

Plank Pull Thru

Tuesday
2022-9-14

A

Walk

Wednesday
2022-9-15

Circuit

A

WARM UP - perform 2-3 rounds of each movement and get ready to go! groiner x5 each side cossack squat x10 each side side plank x20 seconds each side

B

Lateral Step Up v2

C

BB Romanian Deadlift

D

Suitcase Walking Lunge

Circuit

E

Pick your MVMT :) - you are going to choose one of the three movements below and perform to instructions given. your movement choice is NOT permanent, feel free to rotate through all the movements or focus on one for 3-4 weeks. 2 sets to fatigue - meaning you want to feel a solid burn of the working muscles. you should leave 3-4 reps in the tank on each set so you should not be performing to failure (the point you cannot perform anymore reps) REST 60 seconds between sets box hamstring curl swiss ball hamstring curl seated hamstring curl

F

Front Rack Carry

Thursday
2022-9-16

Circuit

A

WARM UP - perform 2-3 rounds of each movement and lets roll! plank twist x5 each side eccentric pullover x10 *weight should be fairly light* low plank x30-60 seconds

B

One Arm Power Row

C

Seated Arnold Press

D1

Incline DB Bench Press

D2

Chest Supported Row v2

E1

Push Up Downdog v2

E2

Prone YTW

E3

DB Farmer's Carry v2

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