Fortify: Strong for Life

MB Performance Institute

General Fitness

Coach

Matthew Bruninghaus

Fortify: Train for Life

A professionally structured strength and conditioning plan for adults who want to improve their overall fitness.

Coach Bruninghaus

$30 / mo

Start My 7-Day Free Trial

Builds and Preserves Muscle Mass

Strength training helps counter the gradual loss of skeletal muscle that occurs with aging.

Improves Bone Health

Resistance training places beneficial mechanical stress on bones, helping increase bone mineral density and reduce age-related bone loss.

Improves Metabolic Health

More active muscle tissue improves glucose utilization and insulin sensitivities. Training like this can improve body composition by increasing or maintaining lean mass while supporting fat loss.

Functional Capacity

Greater strength makes everyday activities such as lifting, carrying, climbing stairs, getting off the floor, and recreational activities, easier and more efficient.

Supports Long Term Health & Resilience

Regular resistance training is associated with better. cardiovascular and metabolic health, improved physical function and lower risks of falls and disability as adults age.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Equipment

Required

Power Rack // Barbell // Hex Bar // Bumper Plates // Plyo Boxes // Bench // Resistance Bands // Jump Rope // Hurdles // Turf // KBs // DBs // Yoga Ball // TRX // SLED // Medicine Balls

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Strength Training Split

Prep

Mini Band Mobility Series

Monster walks 5 yards Backwards Monster walks 5 yards 1/4 squat lateral steps 5 yards each way Air Squats with bands 10x Hip Bridges 10x Leg Push and Pull with 1 band 10x each leg Standing Marches 10x each leg Scap squeezes with band around the wrists 10x

Spelling while tossing a ball off Wall

2 x 30

FFE lateral pertrubations (use plate)

2 x 15

Alternating ISO Serratus Marches

2 x 10

Barbell front rack reverse lunges

4 x 3

1/2 Kneeling Banded SA Pull Down

3 x 8

Landmine SL RDL

3 x 3

1/2 Kneeling Landmine Press

3 x 8

Landmine Get Ups

3 x 10

Feet Elevated Plate Pull Throughs

3 x 5 @ 48 lb

MB Rotational Toss

3 x 3 @ 10 lb

Monday

Cardiovascular Conditioning

Conditioning

ASSAULT Bike

5 minutes

Run

1 x 800

Conditioning

Running Skill Work

Seated Arm Swings 2x20 Dead Leg Marches 10 yards per leg x2 each Linear Bounding 20 yards x4. High Knees 10 yards x4 with 10 yard run out. Butt Kicks 10 yards x4 with 10 yard run out.

Run

4 x 600

Heavy Sled Push

4 x 30

Sled Pull

4 x 30

Tuesday

Strength Train

Warm up

ASSAULT Bike

30 sec on 30 sec off for 8 rounds.

MB Throwing Warm Up

1 x 8 @ 12 lb

Cuban Press

2 x 8

Bench Press

5, 5, 3, 3 @ 50, 80, 88, 88 %

Banded Deadbugs

3 x 8

Weighted Chin Ups

10, 5, 4, 3, 2, 1

Cable low to high rip across body

3 x 5

Barbell Overhead Press

10, 5, 4, 3, 2, 1

Single Arm Landmine Row

3 x 6

Wednesday

Compromised Running

Prep

Movement Warm Up

Elephants Walks Leg Cradles to Toe Touch WGS to extra hamstring stretch Frog Stretch to 1 leg groin stretch PVC Shoulder Series (around the world & over and backs)

Run

1 x 800

Conditioning

HYROX Intervals

1000m ski urg 30 burpee broad jumps 1000m row 40 wall ball throws 40m walking lunges 80m farmers carry between each station run 400m COMPLETE 6 stations

Thursday

Strength Training

Miniband Warm Up

1 x 5:00

Conditioning

Movement Therapy

10 yard Movement Therapy Spiderman Lunge to T-Spine rotation Inch Worm to Hyperextension to Childs pose Elephant Walks Leg Cradles Break Dances Field Goals/Snow Angels Leg Swings

Landmine clean and press

3 x 3

Hex Bar Deadlift

3 x 5

Landmine Lateral Slides

3 x 3

Cook Hip Lift

3 x 8

Barbell Side Bends

3 x 10

Hammer Curls

3 x 20

Banded Lat and Tricep Pull Down

3 x 20

Coach

More from MB Performance Institute

Matthew Bruninghaus

Owner/Coach USAW Sport Performance Coach MS in Sport Management(Concentration Leadership) CPT, USAW Sports Performance Coach, CFSC Matt is the founder of MBPI with 18 years experience training over one thousand athletes; working with professional athletes, semi-professional athletes, elite collegiate athletes, high school athletes, middle school athletes and life after sport athletes.

Take the First Step. Join the Team. Get Results.

You do not need to be an athlete to train like one. Whether your goal is to get stronger, move better, or simply feel more confident in what your body can do, we'll give you the structure, coaching, and accountability to get there. Your goals. Your Progra

Start My 7-Day Free Trial

The Proof

Terry Healy

CFO, Father, Husband

Verified Athlete

"I have been following this team for the past 15 years. It has helped me reach all of my personal goals. Workouts are all extremely challenging working on a mix of strength, power, and cardio."

Holly Matthews

Dog Walker, Strongest person in the gym.

Verified Athlete

"Joining the team has transformed my life. Helping me lose over 100 pounds while safely building muscle and eliminating joint pain. The training overhauled my daily movement, nutrition habits and energy levels. I have finally achieved a healthy sustainable balance in my lifestyle."

Join Your Virtual Gym

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

Fortify: Strong for Life