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Team MoveStrong: Full Body Strength & Conditioning

Team Move Strong

Coach
Emma Wallace

Want to be coached to become a better, fitter version of yourself? Join the Team MoveStrong community and unlock your potential.

This plan is 3 sessions per week focusing on full body development featuring the accessible elements of CrossFit and the methodology behind holistic Strength & Conditioning. You'll use barbells, free weights and other equipment. You'll learn new exercises and movement patterns. You'll be held accountable by the structured programming. You'll push yourself further than you would on your own...

The plan runs in 4-6 week blocks that build week on week. As it is not tapered to a specific event you can join and leave at any time in a way that runs inline with your personal goals.

Join a collective of like minded athletes & individuals in getting stronger, increasing muscle definition and becoming more resilient.

Start today with a no obligation 7-day free trial.

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Why This Plan?
This program utilises the methodology of fitness models such as CrossFit but is programmed in a way that is accessible, sustainable and reflects holistic S&C (the practical application of sports science to enhance movement quality). Expect to: - Increase strength - Improve joint function - Improve body composition - Improve aerobic capacity & general fitness - Feel energised and motivated
Features
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Programming 3 days per week
3 sessions per week that cycle in 4-6 week blocks working on strength, lean muscle development and aerobic conditioning.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach & team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Home Gym // Gym Equipment
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
FULL BODY S&C BLOCK 1 [Bi]

Prep

A

Breathwork & Mobility

BEFORE YOU START: Foam roll key muscle groups such as glutes & quads, this helps to relieve tension and activate CNS. 1 Rounds, 30s per group. Perform 1-2 Rounds, 30-60s on each exercise: 1] Crocodile Breathing - Designed to improve lung capacity & thoracic mobility. (Lying face down, breathe in deeply through your nose, filling the whole ribcage. Keep shoulders relaxed. Exhale out through the mouth for longer than the in-breath) 2] Lunge & Reach

B1

Overhead Med Ball Slam

2 x 3

B2

Bilateral Jump to Landing

2 x 3

C1

Deadbug (Hand under back)

2 x 10

C2

Double Glute Bridge

2 x 5

D1

Bench Press

3 x 5

D2

Banded Pull Apart

3 x 10

E1

B Stance DB RDL

3 x 5

E2

Quadruped Limb Lift

3 x 10

Conditioning

F

Core & Legs 1

EMOM x 3 Rounds 1] Mountain Climber Plank x6 2] Soleus Calf Raise x10 each side 3] Split Squat x15 each side (light weight) 4] DB Thruster x8 (light weight) 5] Hamstring Sweep* 1:00 *This is a mobility drill, use it as a rest period. CIRCUIT KEY: EMOM = Every minute on the minute, perform 1 exercise then rest for the remainder of the minute. Move onto to the next exercise in the following minute. Circuit training with designated work/rest ratios.

Wednesday
FULL BODY S&C BLOCK 1 [Ci]

Prep

A

Breathwork & Mobility

BEFORE YOU START: Foam roll key muscle groups such as glutes & quads, this helps to relieve tension and activate CNS. 1 Rounds, 30s per group. Perform 1-2 Rounds, 30-60s on each exercise: 1] Child's Pose Breathing - Designed to improve lung capacity & thoracic mobility. (Lying face down, breathe in deeply through your nose, filling the whole ribcage. Keep shoulders relaxed. Exhale out through the mouth for longer than the in-breath) 2] Lunge & Reach

B1

Deadbug (Hand under back)

2 x 10

B2

Double Glute Bridge

2 x 5

C1

Goblet Cyclist Squat

3 x 5

C2

Med Ball Twists

3 x 60

D1

TRX Inverted Row

3 x 5

D2

TRX Assisted Cossack Squat

3 x 5

Conditioning

E

Aerobic Conditioning Circuit 1

For Time: 10x Wall Balls (or DB Thrusters if no space) 6min Steady Ski/Row/Run @ 6/10 RPE 8x Wall Balls 3min Steady Ski/Row/Run @ 6/10 RPE 6x Wall Balls 20x Med Ball Sit Ups Use light weights and a steady pace. This should be aerobic. It should feel hard but you can still talk in broken sentences. FOR TIME = Complete in order as quickly as possible, chose your own pacing.

Friday
FULL BODY S&C BLOCK 1 [Aii]

Prep

A

Breathwork & Mobility

BEFORE YOU START: Foam roll key muscle groups such as glutes & quads, this helps to relieve tension and activate CNS. 1 Rounds, 30s per group. Perform 1-2 Rounds, 30-60s on each exercise: 1] Crocodile Breathing - Designed to improve lung capacity & thoracic mobility. (Lying face down, breathe in deeply through your nose, filling the whole ribcage. Keep shoulders relaxed. Exhale out through the mouth for longer than the in-breath) 2] Lunge & Reach

B1

Overhead Med Ball Slam

2 x 3

B2

Supported Skip

2 x 10

C1

Deadbug (Hand under back)

2 x 10

C2

Double Glute Bridge

2 x 5

D1

Hip Thrust

3 x 8

D2

Seated Banded Row

3 x 10

E1

Dumbbell Suitcase Split Squat

3 x 8

E2

Single Arm Landmine Press

3 x 10

Conditioning

F

Arms & Core 1

EMOM for 4 rounds. 1] Front Plank (Max Effort) 2] Banded Tricep Pushdown x15 3] Banded Barbell Bicep Curl x15 4] Lateral Raise x8 (light weight) 5] Child’s Pose Breathing* 1:00 *This is a mobility drill, use it as a rest period. Really stretch your arms out, relax shoulders and breathe into your whole ribcage, especially back. EMOM = Every minute on the minute, perform 1 exercise then rest for the remainder of the minute. Move onto to the next exercise in the following minute. Circuit training with designated work/rest ratios.

Coach
coach-avatar Emma Wallace

Emma has been a qualified fitness professional for a decade. Her career began as a PT and has since evolved to see her specialise in Strength and Conditioning, Olympic Lifting and as a performance coach for endurance athletes. Emma has also applied her skills in various settings such as NHS Physio and Neurorehab.

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FAQs
How can I start?
To purchase the plan search "Team Move Strong Full Body Strength & Conditioning" in marketplace or Join on the tab below. Once you have signed up, you will find the plan on the "Training" tab on your app. A dot under the calendar date signifies there is a session planned.
How is my form checked & progress recorded?
You can direct message your coach with any questions on technique. There is also an option to share your videos with the whole team for feedback. Progress is recorded during each session. You'll be able to track sets, reps, load and more.
Can I move the sessions around to suit my diary?
We have designed the plan so the sessions have adequate rest between them, but you can perform them on any day to suit your schedule.
Is it all just heavy lifting?
Weight/resistance training is a big part of the plan because of its numerous benefits. But what you have programmed is much more than that... there will be aerobic conditioning circuits, breath work drills, core & postural exercises and much more.
The Proof
verified-athlete-avatar Mel Stockton

CrossFit Athlete

Verified Athlete

"The best coaching methodology to have in your corner, strong focus on good technique making sure I hit my goals without burnout or injury! Also stops me from giving up too easily too…!"

verified-athlete-avatar Jess Gray

Marathon Runner & Fitness Enthusiast

Verified Athlete

"Team MoveStrong has been incredible from start to finish. I would not have been able to do this without their support."

verified-athlete-avatar Abby Curtis

Runner, Cyclist & Gym Goer

Verified Athlete

"Coach Emma is passionate about her job and helping people reach their goals. I have signed up to unlock extra power!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Team MoveStrong: Full Body Strength & Conditioning
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Team MoveStrong: Full Body Strength & Conditioning
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Team MoveStrong: Full Body Strength & Conditioning
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Team MoveStrong: Full Body Strength & Conditioning