MB Performance Institute

General Fitness
Coach
Matthew Bruninghaus

MBPI's adult performance classes have been successfully running for 8 years. Our program is designed to build you from the ground up. You will build a foundation of strength with proper form,  while burning calories.  In this 3 month progression, you will be able to properly squat, bench with power, deadlift properly pain free, and push jerk without shoulder pain. Total body elite training and programming. 

This is an APRE format. Strength development and power exercises are proven to minimize and slow down the degeneration process of muscle tissue in adults. Moving iron for longevity can prevent many common injuries adults go through.    

Our expert team lead by coach Bruninghaus has put together a progressive program for anyone to start up whether they have been training for years or just getting into strength training. 

MBPI Strength Training for Life is a 5 day program, about an hour a day.  4 days of weight training and conditioning. Monday, Tuesday, Wednesday (recovery session),  Thursday, Friday.  

"If it doesn't challenge you, it doesn't change you." 

Coach Bruninghaus

Features
5 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
RackBarbell + WeightsDumbbells and KettlebellsResistance bandsMedicine BallBenchBike 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Phase 1 Day 1

Mobility Prep and Activation

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

B1

Box Jump

2 x 3

B2

Banded Deadbugs

2 x 8

C1

Goblet Squat

4 x 8

C2

Single arm banded row with external rotation

4 x 8

Strength/Conditioning

D

Lower Body Circuit

10 minute AMRAP DB Split Squats 8 reps on each leg Banded Hamstring Curls 10 reps Spider Mountain Climbers 30 total reps If time left over with in your 1 hour workout, go for a light 5 minute jog or walk.

Monday
Phase 1 Day 2

CNS & Mobility Prep

A

CNS Activation and Upper Body Mobility

2 rounds Medball Chest Pass x10 Medball Side Toss x5 each side Medball Rotation Slam x5 each side Then go into... 2 rounds Goal Posts x10 Scap Push Ups x5 Seated Arm Sprints x10sec.

B1

DB Bench Press

4 x 8

B2

DB Romanian Deadlifts

4 x 8

C1

DB Military Press

3 x 8

C2

1-Arm DB Row

3 x 8

C3

Barbell Bicep Curl

3 x 8

Strength/Conditioning

D

Upper Body Circuit

10 minutes of AMRAP Close Grip Push Ups x8 Rear Delt Fly x10 (Make sure not to tap the DB's together at the bottom of the rep, conrtol) Side Abductor Plank x6 each side (Make sure to dip and on the rise lift top leg for abductor squeeze)

Tuesday
Phase 1 Recovery

A

Dynamic Stretch

B

Static Stretch

Circuit

C

Choices... Run 2 miles light Yoga Class Bike 45 minutes Go to beach for a swim and float

Wednesday
Phase 1 Day 3

Mobility Prep and Activation

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

B1

Airdyne

4 x 0:20

B2

Broad Jump

4 x 6

B3

Reverse Plank

4 x 15

C1

Kettlebell Deadlift

4 x 8

C2

Weighted Plank Hold

4 x 0:15

Strength/Conditioning

D

Lower Body Circuit 2

10 minutes for AMRAP DB Step Ups x6 each leg Reverse Hyperextension x8 Hanging Knee Raises x10

Thursday
Phase 1 Day 4

Prep

A

CNS Activation and Upper Body Mobility

2 rounds Medball Chest Pass x10 Medball Side Toss x5 each side Medball Rotation Slam x5 each side Then go into... 2 rounds Goal Posts x10 Scap Push Ups x5 Seated Arm Sprints x10sec.

B

Speed Ladder

1 x 5:00

C1

DB Push Press

4 x 3

C2

Alternating Deadbugs

3 x 8

Strength/Conditioning

D

Upper body complex

10 minutes of AMRAP Turkish Get Ups x1 each side (Use your shoe to start, if you can do properly then move onto a light weight KB.) Alternating KB High Pull x6 each side (Use 1 KB and switch the KB between your hands at the bottom of each rep.) Alternating Bent Over Row x6 each side (Use 1 KB and switch the KB between your hands at the bottom of each rep.)

PUMP

E

ARM and Lat PUMP

Seated Curls 4x12 Skull Crushers 4x12 Straight Arm Lat Pull Downs 4x12

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Adult Strength Training
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Adult Strength Training
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Adult Strength Training
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Adult Strength Training