Evolve Strong

EVOLVE Flagstaff

Coach
Dr. Brian Kinslow, PT DPT

The EVOLVE Strong program is a strength and endurance class for adults who want to live their best life, both in and outside the gym. Its a program that prepares you for whatever it is you love to do, whether it's running, playing with your kids, biking, hiking, climbing, skiing, snowboarding, or just enjoying life with a sense of capability, ease, and strength.

The is the same program that is run in the group classes at EVOLVE Flagstaff, a world-class integrative training, nutrition, and physical therapy facility in Flagstaff, Arizona. The program is designed by a Doctor of Physical Therapy to improve strength, endurance, control, and mobility, to keep you doing what you love, for life.

Features
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Programming 6 days per week
Strength endurance workouts six days per week, designed by a Doctor of Physical Therapy. Warm up, mobility, and breathing exercises are also included.
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Exercise Video Guidance
Every exercise has instructional videos to guide your workout and make execution easy.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells in varying weights // Mini resistance band loops // Power or pull-up assist bands and an anchor point
Recommended
Weightlifting bench // Barbell with plates and squat rack // Kettlebells in varying weights // Cardio equipment (such as a stationary bike, rower, or SkiErg)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
LIFT

Prep

A

Upper/Lower Pull Activation

1 set of each exercise -Inchworms, 8 reps -Band pull apart combo, 10 reps each way -Band overhead passes, 10 reps -Band pull through, 12 reps

B1

Sumo Barbell Deadlift

4 x 8

B2

V-Sit Pass

4 x 8

C1

Bench Press

4 x 8

C2

Face Down Band Hamstring Curl

3 x 12

Benchmark #2

D

3 rounds for time 250m ski / 800m bike 20 KB swings 15 push ups* 10 box jumps *Be consistent on your pushup technique, and break these up if you need to.

E

Low Back/Hip Trigger Point Release

1 x 5:00

F1

Seated Pigeon Stretch

1 x 2:00

F2

Wide good morning + overhead mobilization

1 x 3:00

F3

Double Leg Pogo Jump

1 x 1:00

Monday
MOVE

Prep

A

Upper/Lower Push Activation

1 set of each exercise: -Plank to down dog, 10-12 reps -3-way shoulder pull apart drill - 5 reps each way (pushup, bend, arc) -Flamingo stretch, 8-10 each side -Plate squats, 10 reps

B1

DB Rear Foot Elevated Split Squat

4 x 6

B2

DB Bicep Curls

4 x 10

C1

Superman Hold

4 x 0:30

C2

Seated Band Pull Down

4 x 12

Circuit

D

90 seconds max distance bike/ski *30 seconds rest* 7 min AMRAP 30 Skater jump (total) 20 straight arm band pulldown 10 box up and overs (total) *30 seconds rest* 90 seconds max distance Your score is your distance on the second bike/ski effort

E

Couch Stretch

1 x 2:00

F1

Balancing Hip Airplane

1 x 1:00

F2

Air Squat Hands Behind Head

1 x 1:00

F3

Lunge + Rotation Stretch

1 x 2:00

Tuesday
ENDURE

Prep

A

Quick Activation 7

1-2 sets of each exercise: -Kneeling band hip hinge, 12 reps -Face down shoulder rotations, 10 reps (you can also do from a hinge position) -Lateral lunge + reach, 5 reps each side

B1

Band Resisted DB/KB Deadlift

5 x 12

B2

Dumbbell reverse fly

5 x 12

B3

Kneeling High to Low Chop

5 x 12

Circuit

C

This workout features four 4-minute rounds. The first round sets your rep numbers for the rest of the workout. Round 1: 40 seconds work / 20 seconds to rest and switch exercises: Min 1: Max reps DB thruster Min 2: Max reps up downs Min 3: Max distance on bike/ski Min 4: Rest Then, you'll have 4 minutes to complete the same number of reps/distance as round 1. Rest the remainder of the 4 minutes. Repeat two more times. To explain another way: In your first round, you are going to do max reps/distance in 40 seconds. Remember those numbers. Rest 20 seconds, and move to the next exercise. In the next three subsequent rounds, your results from round 1 become your personal target. You'll have all 4 minutes to complete thrusters, up downs, and your bike/ski distance as fast as you can (no rest between exercises). You rest for the remainder of the 4 minutes.

D

Elevated Pigeon Stretch

1 x 2:00

E1

Down Regulation Breathing

1 x 5:00

E2

Eccentric bench dip

1 x 1:00

E3

Tempo Hip Hinge Drill

1 x 2:00

Wednesday
MOVE

Activation

A

Hip controlled rotations, 5 each way per side Shoulder tap outs - plank or knees, 10 each hand Lateral band toe taps, 10 each side Squat + rotation + hip lift, 5 reps

B1

Barbell Reverse Lunge

4 x 6

B2

Line Hops - Side to Side

4 x 20

C1

Reverse DB overhead press

4 x 10

C2

Double Dumbbell Overhead Sit Up

4 x 10

Circuit

D

Time-based pyramid: 30-45-60-45-30 seconds, max reps of each exercise. Shuffle over box/bumper plate Plate touches Plank lateral crawl No rest between movements. 30 seconds rest in between rounds.

E

Shoulder Trigger Point Release

1 x 5:00

F

Breathing Mobility Wall Flow

1 x 10:00

Thursday
LIFT

Prep

A

Quick Activation 3

Perform 1-2 sets of each exercise: -Band hip outs + hover, 5 "reps" (1 reps = 10 hip outs + one 10 second hover) -Band pull apart combo, 10-15 reps each -Band overhead passes, 8-10 reps -Flamingo stretch, 8-10 reps each side

B1

Front Squat

4 x 6

B2

Barbell Calf Raise

4 x 15

C1

Barbell Row

4 x 8

C2

Hollow Body Leg Flutter

4 x 0:40

Circuit

D

10 minutes, as many rounds as possible: 10 squat jumps 12 hanging leg raises 14 DB curl to press // hang clean + push press 16 mountain climbers, each side

E

Puppy Pose

1 x 3:00

F1

Standing Adductor Stretch

1 x 1:00

F2

Calf / Dorsiflexion Stretch

1 x 2:00

F3

Chair Thoracic Extension

1 x 3:00

Friday
ENDURE

Prep

A

Quick Activation 1

Perform 1-2 sets of each exercise: -Band side steps, 15-20 steps to fatigue -Prone shoulder rotation, 10 reps -Lunge + rotation, 8 reps each side

B1

Band Spanish Squat

5 x 0:40

B2

Ring Rows

5 x 0:40

B3

Side Plank Arches

5 x 0:40

B4

Rest

4 x 1:00

Circuit

C

Four 4 minute rounds. 1 minute rest between rounds. When the clock starts, first, complete 3 rounds of: 3 devils press 5 box jump Then, bike/ski for maximum distance until the 4 minutes is up. Rest 1 minute, and then repeat. Try to get the same or higher distance each round.

D

Band Low Back Traction

1 x 5:00

Coach
coach-avatar Dr. Brian Kinslow, PT DPT

Brian is a Doctor of Physical Therapy, and is one of EVOLVE’s co-owners and Director of Performance Training and Rehabilitation. Brian has over a decade of experience in strength and conditioning, and specializes in creating strength and conditioning programs to help you overcome or prevent injuries, and do the things you love, for life.

FAQs
What equipment do I need?
Please see the list above. A PDF document with details and recommendations for substitutions and equipment modifications is provided after purchase.
Who is this training for?
This training is for anyone who wants to maximize their active life, now and for years to come. You can say goodbye to random workouts. The EVOLVE Strong program is designed by a Doctor of Physical Therapy to deliver strength, endurance, and resilience in all that you do.
Do I have to do all six workouts each week?
Definitely not! This program mirrors what we do in our in-person classes at EVOLVE Flagstaff. We provide classes six days per week. But, we recommend that most people do 2-3 workouts per week to start. We recommend choosing either Monday-Wednesday-Friday or Tuesday-Thursday-Saturday.
What if I miss a day?
No worries! Life happens. Just pick up with the next scheduled workout.
What can I expect out of each workout?
Each workout has a few components: 1) Activation: Warm up drills to prime key muscles, and reduce injury risk // 2) Strength: Full body and core strength work // 3) Endurance:Varied muscle and cardio endurance circuits // 4) Recovery: Mobility, self-massage, and breathing drills to help you recover.
How long will each workout take?
Each workout is intended to be completed in 60 minutes or less.
What if I don't have all of the recommended equipment?
After purchase, we will provide a PDF document with details and recommendations for substitutions and equipment modifications.
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