Aesthetic & Athletic
MVMT Manual
Functional FitnessThe What & Why Behind this Program:
Most training makes you pick a lane. Bodybuilding gives you size that doesn't move. Strength work gives you numbers that don't transfer to athleticism. Conditioning burns you down to nothing. You end up chasing one thing and losing the other two.
Aesthetic and Athletic is for the ones who refuses to be one dimensional. They won't settle for a mirror physique that folds the second real weight hits the bar — but will build a body that looks built because it is BUILT TO LAST. Stop training in pieces. Start building a complete body.
Here we don't separate size from strength, or strength from athleticism. We build all three together — with attention to movement quality, joint health, strength, & explosiveness so the physique you build holds up as long as you do.
Every piece of this programming was tested on me first, chasing the best physique possible while pursuing elite strength & athleticism at the same time. If it's not good enough for me, it's not good enough for you.
Look Better. Move Better. Live Better.
A1
Reverse Sled Drag
1 x 5:00
A2
Backward Treadmill Walks
1 x 5:00
B1
Spanish Squat
3 x 10
B2
Spanish Squat Hold
3 x 0:15
C1
TKE Isometric
3 x 0:15
C2
TKE
3 x 10
D
Tib Raises (Bodyweight)
3 x 20
E
Spring Ankle Hold
3 x 0:20
F1
90 Degree Hip Flexor Hold
3 x 0:15
F2
45 Degree Hip Flexor Hold
3 x 0:15
G1
3-Way Calf Raise Isometric
1 x 0:15
G2
3-Way Calf Raise Isometric - Sideways 2
1 x 0:15
G3
3-Way Calf Raise Isometric - Sideways
1 x 0:15
H1
SL Hip Flexor Isometric
2 x 0:15
H2
SL Reverse Glute Isometric
2 x 0:15
H3
SL Groin Isometric
2 x 0:15
H4
SL Outer Hip Flexor Isometric
2 x 0:15
I
3-Way Spring Ankle Hold
3 x 0:15
A1
Reverse Sled Drag
1 x 5:00
A2
Backward Treadmill Walks
1 x 5:00
B1
Spanish Squat
2 x 10
B2
Spanish Squat Hold
2 x 0:15
C1
TKE
2 x 10
C2
TKE Isometric
2 x 0:15
D1
Weighted Plank
2 x 1:00
D2
Side Plank on Elbows
2 x 0:30
D3
Superman Holds
2 x 0:30
D4
Paloff Press with Rotation
2 x 12
A
Shoulder Press
3 x 6
B
Strict Neutral Grip Pull Ups
1 x 15
C1
Incline DB Bench
3 x 8
C2
Seated Rear Delt Fly
3 x 12
D
Chest Supported Row
12, 10, 8
E
Skull Crushers
12, 10, 8
F
Underhand Lat Pulldown
12, 10, 8
A1
Backward Treadmill Walks
1 x 5:00
A2
Reverse Sled Drag
1 x 5:00
B1
Spanish Squat Hold
3 x 0:15
B2
Spanish Squat
3 x 10
C
SL Hand Assisted Spanish Squats
3 x 10
D
Reverse Nordic ISOs
3 x 5
E
Tib Raises w/ Iso Hold (Bodyweight)
3 x 10
F
Spring Ankle Hold
3 x 0:20
G
Overcoming Extreme Split Squat ISO
1 x 1:00
H1
45 Degree Hip Flexor Kickouts
2 x 10
H2
90 Degree Hip Flexor Kickouts
2 x 10
I
Banded Hamstring Kicks
2 x 10
J1
3-Way Calf Raises
2 x 10
J2
3-Way Calf Raises - Sideways
2 x 10
J3
3-Way Calf Raises - Sideways 2
2 x 10
K1
SL Hip Flexor Kicks
2 x 10
K2
SL Reverse Glute Kicks
2 x 10
K3
SL Groin Kicks
2 x 10
K4
SL Outer Hip Flexor Kicks
2 x 10
A1
DL Bridge Lvl 3
3 x 0:20
A2
Weighted Back Extensions
3 x 10
B1
SA Landmine Rotational Row to Press
3 x 5
B2
Rotational MB Slams
3 x 6
C
Renegade Row
3 x 6
D
Landmine Power Rotations
3 x 8
E1
Turkish Get-Up
3 x 4
E2
Suitcase Carry Walk
3 x 50
E3
Teapots
3 x 10
A1
Backward Treadmill Walks
1 x 5:00
A2
Reverse Sled Drag
1 x 5:00
B
SL Hand Assisted Spanish Squats
3 x 10
C1
TKE
3 x 10
C2
TKE Isometric
3 x 0:15
D
Tib Raises w/ Iso Hold (Bodyweight)
3 x 10
E
Overcoming Extreme Split Squat ISO
1 x 1:00
F1
45 Degree Hip Flexor Hold
3 x 0:15
F2
90 Degree Hip Flexor Hold
3 x 0:15
G
Banded Hamstring Hold Isometric
3 x 0:15
H1
3-Way Calf Raise Isometric
1 x 0:15
H2
3-Way Calf Raise Isometric - Sideways
1 x 0:15
H3
3-Way Calf Raise Isometric - Sideways 2
1 x 0:15
I
Banded Split Squat Isometric
3 x 0:15
A
Barbell Bench Press
8 x 3
B
Lat Pulldown
12, 10, 8
C
DB Shoulder Press
12, 10, 8
D
DB Lateral Raises
12, 10, 8
E
DB Tricep Rollovers
12, 10, 8
F
SA DB Row
10, 8, 6
A1
Reverse Sled Drag
1 x 5:00
A2
Backward Treadmill Walks
1 x 5:00
B1
Spanish Squat
2 x 10
B2
Spanish Squat Hold
2 x 0:15
C1
TKE
2 x 10
C2
TKE Isometric
2 x 0:15
D1
Weighted Plank
2 x 1:00
D2
Side Plank on Elbows
2 x 0:30
D3
Superman Holds
2 x 0:30
D4
Paloff Press with Rotation
2 x 12
Look jacked. Move like an athlete. Train to be a cold-blooded ASSASSIN.
Get Aesthetic & Athletic
Andrew Kasmerski
Hyrox Competitor
Verified Athlete"Randell helped me get ready for my first Hyrox. Got a time was very happy with. 1 hour 16 min."
Jonathan Darrell
Hybrid Athlete: Marathon & Gym
Verified Athlete"It's hard to find the motivation to train after work, but when you know it's written for you and its good programming, it makes it so much easier. Highly recommend! I lost 10 lbs, my bench went from 315 to 335, & I ran a half marathon in my 4 months doing the program."
Chandler Fletcher
Business Owner & Still Finds The Time
Verified Athlete"Been in the program 2-3 months. Can't speak more highly of it. Makes training so much easier especially with a full-time job."
When you join a team you’re getting more than programming, you’re joining an online community.
Aesthetic & Athletic
Aesthetic & Athletic
Aesthetic & Athletic
