Longevity Project ™️
Six Core Outcomes
Muscle mass & strength peaks between the ages of 20-30 and naturally starts declining by ~1% per year, every year. The good news? This is all preventable! (and it's never too late).
The Longevity Project is all about training for life. It doesn't matter if you're 20 years old or pushing 70... you deserve to keep doing the things you love in life for as long as possible!
Every session is written by Dr. Matt Corbin - Osteopathic Doctor, Coach & Director of Six Core Outcomes, a Melbourne-based clinic focusing on strength & rehabilitation in a gym environment.
Not only is your training personally designed & monitored by Matt, he'll be doing the workouts with you every step of the way. Each week you'll have access to 3x strength / fitness-based workouts + BONUS weekly mobility sessions designed to keep your bodies moving & pain-free.
Get ready to push yourselves with safe, joint-friendly, challenging workouts that are updated weekly to provide variety to your training. This program is designed for people interested getting the most out of their bodies, for the rest of their lives.
Conditioning
A
Warm Up A
Complete 2-3 rounds of the following: 20 x Toe Sit + Hinge 10 x Thoracic Rotations 10 x Fire Hydrants 10 x Plank Pushups 20 x Monkey Squats
B1
Push Ups (Hand-Release)
3 x 10
B2
Reverse Lunge
3 x 10
C1
Caterpillar Walkouts
3 x 10
C2
Jump Squat
3 x 15
D1
Shoulder Taps
3 x 20
D2
Wall Sit
3 x 0:45
AMRAP (10mins)
E
Complete as many rounds of the following as possible in 10 mins: 5 laps x 6-Point Shoulders 30 x Mountain Climbers 20 x Curtsy Lunges
A1
Couch Stretch (Wall)
3 x 0:45
A2
Shin Box
3 x 10
A3
Fire Hydrants
3 x 20
A4
SL Glute Bridge
3 x 10
A5
Wall Stretch
3 x 0:45
Conditioning
A
Warm Up B
Complete 2-3 rounds of the following: 10x Forward / backward leg swings 10x Arm circles 10x Caterpillar walkouts 10 x Monkey squats 30s x Wall Sit
B1
Cyclist Squat (Quads)
3 x 20
B2
Lunges (Plyometric)
3 x 20
B3
Plank Reaches
3 x 20
C1
6-Point Shoulders
3 x 5
C2
Push Ups
3 x 10
C3
V-Up (Short Lever)
3 x 25
ROUNDS FOR TIME
D
Complete 3 rounds the following as fast as possible 10 x Counterbalance Squats 20 x Jump Squat 30 x Plank Pushups (15 each side) Record your time!
A1
Lumbar Roll
3 x 10
A2
Glute Bridge
3 x 25
A3
Cat Cow
3 x 20
A4
Child's Pose (Hold)
3 x 0:30
A5
4-Point Thoracic Rotation
3 x 20
Conditioning
A
Warm Up C
Complete 2-3 rounds of the following: 10 x Forward / backward leg swings 10 x Monkey squats 10 x Cat cow 10 x Fire hydrants 10 x Plank pushups (modified)
B1
Jump Squat
50, 40, 30, 20, 10
B2
Beast Hold + Taps
50, 40, 30, 20, 10
B3
Flutter Kicks
50, 40, 30, 20, 10
B4
Reverse Lunge
50, 40, 30, 20, 10
B5
Calf Raise
50, 40, 30, 20, 10
Dr. Matt Corbin
Dr Matt is the Osteopath, Coach and Founder of the Melbourne-based business Six Core Outcomes. 6CO exists to empower individuals to take ownership and control of their health by providing a hybrid, client-centered approach to healthcare. He has helped thousands of clients find sustainable ways to improve and maintain their health and well-being through the medicine of movement & nutrition.
If you've every wondered what your body is capable of, now is the time to find out.
Start My 7-Day Free Trial
Courtney
Business Owner / Council Worker
Verified Athlete"I've tried lots of different programs & apps in the past and this platform is by far the most user-friendly! I enjoyed the ability to get most of the workouts done at home with minimal equipment & I never thought I could find home workouts so challenging! Thanks Matt"
Pooya
IT Guru Requiring Exercise!
Verified Athlete"I have been trying to convince myself to start exercising since covid started. I even tried going to the gym for a week or two. Matt suggested using this app and his programs 4 weeks ago & I can't be happier. Can be done in comfort of your own home, wide variety of exercises & amazing program."
Lisa
Adventurous, Curious, Persistent
Verified Athlete"Matt is an excellent coach who has helped me achieve my fitness & nutrition goals over the past year. Who knew you could get such a varied, challenging & enjoyable workout at home. It was a complete revelation to me. Matt also provides feedback & answers any questions. Thoroughly recommend!"
When you join a team you’re getting more than programming, you’re joining an online community.
Longevity Project ™️
Longevity Project ™️
Longevity Project ™️
