This program is designed for Adults looking to build STRENGTH, POWER, & ATHLETICISM while improving everyday FUNCTIONALITY!
As ATHLETES of EVERYDAY LIFE, we should all be aiming to maximize our movement abilities to withstand the physical demands life presents!
This is a five day a week program delivered weekly & will focus on improving functional strength & performance to enhance quality of life and overall health.
TRAIN FOR THE SPORT OF LIFE! 🏋🏽‍♂️
TOTAL BODY MOVEMENT PREP
A
Movement Prep Circuit
Deep Squat with T-Spine Rotation: 5 (each way) KB Windmill: 5 (per side) Pike Toe Taps: 5 (per side) Glute Bridge Reach Overs: 5 (per side)
B1
Barbell Back Squats
3 x 5
B2
DB Tripod Rows
3 x 8
C1
Barbell Romanian Deadlifts
3 x 8
C2
DB Bench Press.
3 x 8
D1
DB Reverse Lunge & Lateral Drop In
3 x 5
D2
Suitcase Carries
3 x 35
E1
Penguin Crunch Ankle Taps
3 x 8
E2
Side Plank Clamshells
3 x 8
AMRAP🔥
A
As Many Rounds As Possible (AMRAP)
Start a timer for 20 minutes & perform as many rounds as possible of the circuit shown below 👇🏽 Jump Squats: 10 reps Kettlebell High Pulls: 6 ( per side) Battle Rope Jumping Jacks: 15 reps Battle rope Chest Flys: 15 reps Jump Rope Double Under: 10 reps - if this is too challenging regress to just basic jump rope but double the amount reps shown REST AS NEEDED BUT TRY YOUR BEST TO KEEP IT TO A MINIMUM
TOTAL BODY MOVEMENT PREP
A
Movement Prep Circuit
Deep Squat with T-Spine Rotation: 5 (each way) KB Windmill: 5 (per side) Pike Toe Taps: 5 (per side) Glute Bridge Reach Overs: 5 (per side)
B1
Floating Heel RFE Split Squat
3 x 8
B2
Single Leg Hip Thrust
3 x 8
C1
Underhand inverted rows
3 x 8
C2
Kneeling DB Overhead Press
3 x 8
D1
Dumbbell Claw Grip Carry
3 x 35
D2
DB JM Press
3 x 8
E1
Recliner Knee Tucks
3 x 10
E2
Dueling Clocks
3 x 10
A
Dynamic Warm Up (runners)
B
Walk
1 x 35:00
Static StretchingÂ
C
Static Stretching
Prone Quad Stretch: 2 x 15 seconds Adductor Stretch: 2 x 15 seconds Pigeon Pose Stretch: 2 x 15 seconds
TOTAL BODY MOVEMENT PREP
A
Movement Prep Circuit
Deep Squat with T-Spine Rotation: 5 (each way) KB Windmill: 5 (per side) Pike Toe Taps: 5 (per side) Glute Bridge Reach Overs: 5 (per side) Double KB High Pulls: 7 reps
B
Barbell Hang High Pull
4 x 3
C
Single Arm DB Push Press
3 x 8
D
Plyo Med Ball Glute Bridge & Press
3 x 10
E
Kettlebell Split Squat Drops
3 x 8
F
Cable Squat & Row
3 x 8
With both a Bachelor's & Master's Degree in Exercise Science, my mission is to help you become the strongest and healthiest versions of yourself. I am also a Certified Strength and Conditioning Specialist (CSCS) & Certified Personal Trainer (NSCA-CPT) through the NSCA. When I'm not coaching, you can find me either hanging out with my 6 siblings or listening to my favorite band, OneRepublic
When you join a team you’re getting more than programming, you’re joining an online community.