Outlive Performance Physical Therapy
This program is great for those beginning to become more comfortable with strength training, those with strength training experience that have been out of weightlifting or resistance training routine for a while, those that need to ease back into training, and/or those that are limited when it comes to time and equipment.
We want you to feel that you can do whatever you need to do in your every day life as you're working through this program without feeling hesitant about certain movements or activities.
Each week, you will tackle all of the pertinent movement patterns that you will need to strengthen to feel strong with everyday, real-life activities.
Videos for proper performance of activities are included for every movement, and you can access those in your mobile app.
This program is offered as a monthly subscription - but you are able to cancel your subscription at any time.
Depending on your experience level, you can choose between the ‘General Subscription Program,’ which includes minimal adjustments, or the ‘Semi-Individualized Program,’ which includes modifications as needed - please contact us directly if you would like to discuss the Semi-Individualized option for this program.
This program provides 4 workouts per week: 3 strength-based workouts and 1 cardio/interval workout.
A Free 1-week (4 workout) trial is included!
All programs include access to our Meaningful Mobility daily mobility program.
Features4 sessions per week
Must use App app to view and log training
Team Training
Daily Mobility Routine
A
Perform this circuit x 3, all very slow and controlled movements as seen in the video Seated Spinal CARs x 5 each direction Standing Shoulder CARs x 5 each side Quadruped Hip CARs x 3 on each side, slow and controlled Quadruped Thoracic Rotation x 5 on each side
General Warm Up
A
3 rounds through 20 jumping jacks 20 foot bear crawl 20 mountain climbers 10 walking lunges (no weight)
B1
Barbell Hip Thrust.
12, 10, 8, 6, 6
B2
Double DB hip thrust
12, 10, 8, 6, 6
C
Elevated Lateral Lunge
4 x 6
D
Turkish Sit Up.
4 x 4
E
Oblique Side Plank
4 x 0:30
Daily Mobility Routine
A
Perform this circuit x 3, all very slow and controlled movements as seen in the video Standing Spinal CARs x 5 each direction Standing Shoulder CARs x 3 each side 90/90 Half-Opening x 5 each side Kneeling Against Wall Thoracic Rotation #1 x 5 each side
Cardio Intervals
A
5 x 10 cal max effort bike - rest 1:00 between 5 x 15 cal max effort ski - rest 1:00 between 5 x 20 cal max effort row - rest 1:00 between **This is the ideal sequence to do this work if you have all three implements - if you only have access to one implement - use that for all 15 rounds**
Daily Mobility Routine
A
Perform this circuit x 3, all very slow and controlled movements as seen in the video Brettzel x 3 reps each side Quadruped Spinal CARs x 5 each direction Prone Shoulder CARs x 3 each side Standing Hip CARs x 3 each side
General Warm Up
A
3 times through 5 hand walkout push up 3 each side prone shoulder CARs
B
Single Arm DB Row
12, 10, 8, 6, 6
C
Bodyweight Front Foot Elevated Reverse Lunge
8, 7, 6, 5
D
Split Stance Paloff Iso Hold
4 x 0:30
E
Farmer's Carry.
4 x 200
Daily Mobility Routine
A
Perform this circuit x 3, all very slow and controlled movements as seen in the video Upper Thoracic Extension x 8 reps Sidelying Thoracic Rotation x 8 each side Hip Extension Holds x 5 each side, 5 seconds each, no lower back extension Standing Scap CARs x 5 each direction on each side
Daily Mobility Routine
A
Perform this circuit x 3, all very slow and controlled movements as seen in the video Seated Spinal CARs x 3 each direction Kneeling Thoracic Rotation x 5 each side on each knee 90/90 Hip Mobility ENG x 3 each side Seated Shoulder CARs x 3 each side
General Warm Up
A
3 times through 10 air squat 10 banded good morning 10 quadruped thoracic rotation (5 each side)
B
Front Rack Tall Kneel to Stand
5 x 6
C1
Landmine Half-Kneeling Overhead Press
10, 9, 8, 7
C2
Half-Kneeling KB Overhead Press.
10, 9, 8, 7
D
Tall Kneeling Halo.
4 x 0:30
E
Bear Crawl Pull Through.
4 x 30
Daily Mobility Routine
A
Perform this circuit x 3, all very slow and controlled movements as seen in the video Bear Position Spinal CARs x 3 each direction Kneeling Against Wall Thoracic Rotation #2 x 5 each direction, each side Quadruped Hip CARs x 3 each side Prone Swimmer x 5 reps
Daily Mobility Routine
A
Perform this circuit x 3, all very slow and controlled movements as seen in the video Standing Spinal CARs with tension x 3 reps each direction 90/90 Hip Mobility half-opening x 5 reps on each side Blocked Standing Shoulder CARs x 3 reps on each side Soft roll x 3 reps on each side
When you join a team you’re getting more than programming, you’re joining an online community.
Outlive Leveling Up Strength Program (Level 2)
Outlive Leveling Up Strength Program (Level 2)
Outlive Leveling Up Strength Program (Level 2)
