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.
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.
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.
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.
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.
The workouts are live and ready for you. Get involved. #teammovestrong
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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…!"
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."
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!"
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