Outlive Performance Physical Therapy
Intended for more advanced athletes and lifters, the workouts in this program have been intentionally designed to provide a mix of strength and mobility activities that target all of the major movement patterns of the major muscle groups and joints.
You may be familiar with many of the movements, while others might be new to you. Regardless, all of the movements will have a video example that you can follow in the mobile app.
The ultimate goal of the program is to offer an overall, total body strength approach intended to help you build real-world strength and ability.
The workouts are designed to be completed in 45 - 60 minutes (ideally in a gym setting). If no gym access is available, modifications are offered.
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 5 workouts per week: 3 strength-based workouts, 1 cardio/interval-based workout, and 1 mobility-based workout.
A Free 1-week (5 workout) trial is included!
All programs include access to our Meaningful Mobility daily mobility program.
Features5 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
A
Single Arm KB Deadlift
8, 7, 7, 6, 6, 6
B1
Double KB Lateral Lunge
5 x 6
B2
Half-kneeling Landmine Overhead Press.
6, 5, 4, 4, 4
C1
Landmine Rotation
5 x 8
C2
Double KB Hollow Hold
5 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
50 cals - 40 cals - 30 cals - 20 cals - 10 cals - 20 cals - 30 cals - 40 cals - 50 cals Ski, row, bike, or run - may use one of these implements throughout the whole workout or switch on each interval - just work hard Rest should be HALF of whatever your work time is - i.e. if 50 cals takes you 3 minutes, rest 1:30 before the 40 cals
Conditioning
B
Sled push finisher
If you have a sled, try to work this in... 6 rounds x 60 foot sled PUSH
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
A
Barbell Front Foot Elevated Reverse Lunge
8, 7, 7, 6, 6, 6
B
1-Arm DB Row
12, 10, 8, 8, 8
C
Turkish Get Up.
6 x 1
D1
Split Stance Paloff Iso Hold
5 x 0:30
D2
Farmer's Carry.
5 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
A
Quadruped Spinal CARs
3 x 5
B
Quadruped Hip CARs
3 x 5
C
Prone Shoulder CARs
3 x 5
D
Seated Thoracic CARs
3 x 3
E
Standing Hip CARs
3 x 3
F
Standing Shoulder CARs
3 x 3
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
A
Lat Pulldown
12, 10, 10, 8, 8, 8
B1
90/90 KB Sit to Stand.
5 x 6
B2
KB Goblet Squat.
5 x 6
C1
Seated Vertical Jump
5 x 6
C2
Bear Crawl Pull Through.
5 x 40
Lat Pulldown Alternatives
D
Click for videos of these A. Eccentric pull up (sets of 3 instead of sets of 10 if choosing this option) B. KB/DB pullover on bench
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 Mastering Strength Program (Level 3)
Outlive Mastering Strength Program (Level 3)
Outlive Mastering Strength Program (Level 3)
