Fortify: Strong for Life
MB Performance Institute
General FitnessFortify: Train for Life
Fortify is an adult training program designed to build resilience, and elevate your overall athleticism (strength, and movement), all while supporting you to sustain a healthy lifestyle. Whether you’re an active adult seeking to maintain your edge or someone ready to reclaim strength and vitality, Fortify blends years of experienced coaching and a variety of training programs to help you get to your goals.
"If it doesn't challenge you, it doesn't change you."
Coach Bruninghaus
Prep
A
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
B
Spelling while tossing a ball off Wall
2 x 30
C1
FFE lateral pertrubations (use plate)
2 x 15
C2
Alternating ISO Serratus Marches
2 x 10
D1
Barbell front rack reverse lunges
4 x 3
D2
1/2 Kneeling Banded SA Pull Down
3 x 8
E1
Landmine SL RDL
3 x 3
E2
1/2 Kneeling Landmine Press
3 x 8
F1
Landmine Get Ups
3 x 10
F2
Feet Elevated Plate Pull Throughs
3 x 5 @ 48 lb
F3
MB Rotational Toss
3 x 3 @ 10 lb
Conditioning
A
ASSAULT Bike
5 minutes
B
Run
1 x 800
Conditioning
C
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.
D
Run
4 x 600
E
Heavy Sled Push
4 x 30
F
Sled Pull
4 x 30
Warm up
A
ASSAULT Bike
30 sec on 30 sec off for 8 rounds.
B
MB Throwing Warm Up
1 x 8 @ 12 lb
C
Cuban Press
2 x 8
D1
Bench Press
5, 5, 3, 3 @ 50, 80, 88, 88 %
D2
Banded Deadbugs
3 x 8
E1
Weighted Chin Ups
10, 5, 4, 3, 2, 1
E2
Cable low to high rip across body
3 x 5
F1
Barbell Overhead Press
10, 5, 4, 3, 2, 1
F2
Single Arm Landmine Row
3 x 6
Prep
A
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)
B
Run
1 x 800
Conditioning
C
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
A
Miniband Warm Up
1 x 5:00
Conditioning
B
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
C
Landmine clean and press
3 x 3
D
Hex Bar Deadlift
3 x 5
E1
Landmine Lateral Slides
3 x 3
E2
Cook Hip Lift
3 x 8
E3
Barbell Side Bends
3 x 10
F1
Hammer Curls
3 x 20
F2
Banded Lat and Tricep Pull Down
3 x 20
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 12 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.
Terry Healy
CFO, Father, Husband
Verified Athlete"“I have been under Matt’s leadership for the past 7 years. His programs have helped me tremendously to accomplish many personal goals. What I like most about his workouts is they are all extremely challenging. In almost every workout you are working on a mix of strength and cardiovascular."
When you join a team you’re getting more than programming, you’re joining an online community.
Fortify: Strong for Life
Fortify: Strong for Life
Fortify: Strong for Life
