Train 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
Lower Body Tri-Set
A
4 sets of... Squats Alternating Lateral Lunges Alternating 1/4 Split Squat Jumps work for 0:30s / rest for 0:15s Rest for 2-3minutes after 4 sets completed.
Upper Body Tri-Set
B
4 sets of... Alternating DB Incline Press Banded Rotational Row w/Shldr Press Banded Overhead Tricep Press work for 0:30s / rest for 0:15s Rest for 2-3minutes after 4 sets completed.
Core Conditioning
C
4 sets of... SS Pallof Press Yoga Ball Roll Outs Weighted Flutter Kicks work for 0:30s / rest for 0:20s Rest for 2-3minutes after 4 sets completed.
Upper Body Tri-Set
A
4 sets of... DB Bench Press Quadruped Rows Banded Deadbugs work for 0:30s / rest for 0:15s Rest for 2-3minutes after 4 sets completed.
Push/Pull Tri-Set
B
4 sets of... SLRDL Bottom up KB Press Half kneeling band pull down work for 0:30s / rest for 0:15s Rest for 2-3minutes after 4 sets completed.
Core Conditioning
C
4 sets of... Cable rotation pull low to high KB Farmers Carry Assault Bike work for 0:30s / rest for 0:20s Rest for 2-3minutes after 4 sets completed.
RUN/BIKE/ROW/SWIM
A
This is your choice, pick one of these options... RUN 3-5miles BIKE 30-45minute interval hills ROW 30minutes SWIM 8x100m PLAY BASKETBALL for 30minutes
Lower Body Tri-Set
A
4 sets of... Deadlift Over head walking lunges Deadbugs work for 0:30s / rest for 0:15s Rest for 2-3minutes after 4 sets completed.
Lower/Upper Tri-Set
B
4 sets of... Hip Thrusters 1/2 Kneeling KB Press w/ hinge hand to floor Side plank + abductor work for 0:30s / rest for 0:15s Rest for 2-3minutes after 4 sets completed. **Complete 30sec on one side then the next set complete 30 sec on the other side for single arm or single leg work.
Core Conditioning
C
4 sets of... Plank pull throughs MB Russian Twists MB Slams work for 0:30s / rest for 0:15s Rest for 2-3minutes after 4 sets completed.
BIKE/CORE
D
4 sets of... Assault Bike 30sec Sit Ups (Reach Hands to the Ceiling) 30sec **Complete with a Partner
Upper Body Tri-Set
A
4 sets of... Stability ball push ups Inverted Rows Banded Tricep OH Press work for 0:30s / rest for 0:15s Rest for 2-3minutes after 4 sets completed.
Upper/Lower Tri-Set
B
4 sets of... RFEs Bird dog rows Glute bridge walk outs work for 0:30s / rest for 0:15s Rest for 2-3minutes after 4 sets completed.
Core/Grip/Plyo
C
4 sets of... Reverse Bear Crawls w/ KB Plate holds Jump Rope work for 0:30s / rest for 0:15s Rest for 2-3minutes after 4 sets completed.
Run
D
Hill Runs 10x 25 yards
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.
Train for Life
Train for Life
Train for Life
