Mike Boyle Strength and Conditioning
Strength & Conditioning, Functional Fitness, General FitnessDo you wish you could train with me at MBSC but don’t live in the Boston area?
Luckily for you I am launching, MBSC Elite Group Training run by me, Kevin Carr.
This will give you the same group coaching experience that my clients have at Mike Boyle Strength and Conditioning,
We will feature 4-5 workouts per week that you can follow along on the app. We will be following a progressive, full body functional training program that will include everything from mobility, warm-up, power, strength training and conditioning.
The program will not only include weekly programming that is adjustable to all skills levels but will also feature:
- Monthly Live Group Webinars: We will hold 1x monthly group calls via Zoom where we can discuss the program as well as cover various educational topics, including programming, nutrition, coaching and communication. We will schedule calls on Wednesday evenings and if you are unable to attend live, the recordings will be available for all to watch afterward.
- Train Heroic Group Chat: Connect with Kevin as well as your group team members via the group chat to ask questions, share PRs and stay up to date on group information.
- Resource Folder: We have a team group resource folder for all group members with links to videos, articles, and resources to help support your training journey.
- Discounts on Products Around The Fitness Industry: We are partnering with the best in the business to help give you access to discounts to some of the greatest companies in the fitness industry.
Features5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
Pre-Lift Mobility (MBSC Elite)
- 90/90 Hip Stretch. x 1:00 Each side - Posterior Hip Rocking x 10 each side - Spiderman x 1:00 each side - Wide Knee Adductor Rocking x 10 each side - Wide Split Thoracic Rotation x 10 each side - 1/2 Kneeling Shoulder Controlled Articular Rotations x 10 each - Standing Ankle Mobility x 10 each side
Prep
C
Warm-Up (MBSC Elite)
1 Round: -Toe Touch Squat x 10 - Split Squat x 5 each - Lateral Squat x 5 each - Reaching SLDL x 10 each - Push-Up to Downward Dog x 5 - Skip x 20 yards (or in place if space is an issue) - High Knee Run x 20 Yards (or in place if space is an issue) - Shuffle x 10 yards each - Heels Up/Knees Up x 20 yards (or in place if space is an issue)
D1
Linear Box Hop
3 x 5
D2
Half Kneel Side Toss
3 x 8
D3
Kettlebell Overhead Deadbug
3 x 6
E1
DB Jump
3 x 5
E2
Half Kneeling Cable Lift
3 x 8
E3
Wall Quad Stretch
2 x 30
F1
2 DB Split Squat
3 x 6
F2
Chin Up
5, MAX
G1
1 DB SLDL
3 x 6
G2
Seated Dumbbell External Rotation
3 x 8
G3
Suitcase carry
3 x 40
Conditioning
A
Con: Zone 2 Bike Ride
1x20min at slightly above conversational pace Zone 2 is a form of low-intensity steady-state cardio that has several cardiovascular and mitochondrial benefits. For a Zone 2 bike ride, find a pace that is just above conversational. In other words, if you were talking on the phone with someone, you should be able to hold the conversation, but they should know you're exercising. It's easy, but that is the point. You'll find that your pace doesn't exceed 50RPMs on the Assault bike. If you can't do 20min, then do for as long as you can.
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
Pre-Lift Mobility (MBSC Elite)
- 90/90 Hip Stretch. x 1:00 Each side - Posterior Hip Rocking x 10 each side - Spiderman x 1:00 each side - Wide Knee Adductor Rocking x 10 each side - Wide Split Thoracic Rotation x 10 each side - 1/2 Kneeling Shoulder Controlled Articular Rotations x 10 each - Standing Ankle Mobility x 10 each side
Prep
C
Warm-Up (MBSC Elite)
1 Round: -Toe Touch Squat x 10 - Split Squat x 5 each - Lateral Squat x 5 each - Reaching SLDL x 10 each - Push-Up to Downward Dog x 5 - Skip x 20 yards (or in place if space is an issue) - High Knee Run x 20 Yards (or in place if space is an issue) - Shuffle x 10 yards each - Heels Up/Knees Up x 20 yards (or in place if space is an issue)
D1
Lateral Bound with Stick
3 x 5
D2
Side plank
3 x 25
D3
MB Slam
3 x 10
E1
DB Jump
3 x 5
E2
Half Kneel Inline Chop
3 x 10
E3
Cat Cow
2 x 10
F1
TrapBar Deadlift
3 x 3
F2
DB Row
3 x 10
G1
Two Dumbbell Step-Up
3 x 8
G2
Half Kneel Alt OH Press
3 x 5
G3
Lying Band Hip Flexion
3 x 10
A
Modified Coopers Test On The Airdyne Bike
1 x 2
Prep
A
Movement: Foam Roll
Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads
Prep
B
Pre-Lift Mobility (MBSC Elite)
- 90/90 Hip Stretch. x 1:00 Each side - Posterior Hip Rocking x 10 each side - Spiderman x 1:00 each side - Wide Knee Adductor Rocking x 10 each side - Wide Split Thoracic Rotation x 10 each side - 1/2 Kneeling Shoulder Controlled Articular Rotations x 10 each - Standing Ankle Mobility x 10 each side
Prep
C
Warm-Up (MBSC Elite)
1 Round: -Toe Touch Squat x 10 - Split Squat x 5 each - Lateral Squat x 5 each - Reaching SLDL x 10 each - Push-Up to Downward Dog x 5 - Skip x 20 yards (or in place if space is an issue) - High Knee Run x 20 Yards (or in place if space is an issue) - Shuffle x 10 yards each - Heels Up/Knees Up x 20 yards (or in place if space is an issue)
D1
Box jump
3 x 5
D2
Stability Ball Rollout
3 x 10
D3
Standing Chest Pass
3 x 10
E1
KB Swing
3 x 10
E2
TK Anti Rotation Press Out
3 x 10
E3
Quadruped Shoulder Circles
2 x 5
F1
Barbell Bench
3 x 3
F2
Goblet squat
3 x 10
G1
1 Leg Bench Hip Lift
3 x 8
G2
Single Leg Calf Raise
3 x 10
G3
Push Up
3 x 10
When you join a team you’re getting more than programming, you’re joining an online community.
MBSC Elite Group Training with Coach Kevin Carr
MBSC Elite Group Training with Coach Kevin Carr
MBSC Elite Group Training with Coach Kevin Carr
