6CO: Longevity Project ™️

Six Core Outcomes

Coach

Dr. Matt Corbin

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 6 total workouts. Two gym-based, two bodyweight-only AND two mobility-focused 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.

$27 / mo

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Joint-Friendly Workouts

Push yourself with confidence knowing you're taking part in a program written by a qualified Physical Therapist (Osteopath). Each workout is designed to be challenging whilst sparing your joints from common aches & pains.

Move Better. Feel Better.

Each week you'll find a specific workout focused entirely on mobility & stability. Learn how to take care of your body by working on recovery & common areas prone to aches, pains or stiffness.

No Experience Necessary

Each workout includes HD-quality video demonstrations of each exercise with specific performance points for technique. Finding something challenging? No worries - there are regressed options for EVERY exercise so you'll always find a variation that fits you.

Less than $1/day

Direct access to a trained physical therapist, regularly updated programming & a community of like-minded people all for less than the price of two fancy coffees per week!

Features

24/7 Expert Access

Have unlimited chat access to a qualified physical therapist & experienced coach for any programming concerns or questions.

Programming 6 days per week

Weekly mix of gym-based, bodyweight-only and mobility sessions. Each session will include warm up, strength & fitness challenges.

Exercise Video Guidance

HD-quality exercise video demonstrations with performance points to make sure you're confident doing each exercise safely to avoid injury.

Delivered through TrainHeroic

Lifeless PDF's are so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells (Adjustable / Varied Weights) // Space Available // Gym or Yoga Mat

Recommended

Full Gym Access ie. weights, cables, machines (desirable)

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

GYM WORKOUT

Push: Horizontal

15, 12, 12, 12

Pull: Horizontal

15, 12, 12, 12

Squat: Knee Dominant

15, 12, 12, 12

Single Leg Bias

15, 12, 12, 12

Accessory: Lower

3 x 15

Core Strength

3 x 0:45 @ 12

Tuesday

BODYWEIGHT-ONLY

Conditioning

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

6-Point Shoulders

3 x 10

V-Ups (Long Lever)

3 x 20

Push Ups

3 x 15

Plank Pushup

3 x 10

Beast Crawl

3 x 60

Plank

3 x 0:45

FINISHER // 12MIN EMOM

Every Minute On the Minute complete the following: Minute 1: 20 Jump Squats Minute 2: 15 V-Ups (short lever) Minute 3: 20 Push-ups (modified) Minute 4: 50 Jump Rope (or small jumps in place)

Wednesday

MOBILITY SESSION

Seated Adductor (Wall)

3 x 45

Shin Box

3 x 30

Fire Hydrants

3 x 20

SL Hip Thrust

3 x 20

Child's Pose (Hold)

3 x 30

Back Extension (Prone)

3 x 15

Thursday

GYM WORKOUT

Hinge: Hip Dominant

15, 12, 12, 12

Single Leg Bias

15, 12, 12, 12

Pull: Vertical

15, 12, 12, 12

Push: Vertical

15, 12, 12, 12

Accessory: Upper

3 x 20

Loaded Carry

3 x 0:45

Friday

BODYWEIGHT-ONLY

Conditioning

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)

Bulgarian Lunge

3 x 12

Lunges (Plyometric)

3 x 12

Step Up + Knee Drive

3 x 12

Jump Squat

3 x 24

Box Squat (Single Leg)

3 x 12

FINISHER // ROUNDS FOR TIME

As fast as possible, complete 10 rounds of: 10 Push-ups 10 Air Squats 10 V-ups

Saturday

MOBILITY SESSION

Wall Stretch

3 x 1:00

Couch Stretch (Wall)

3 x 1:00

Cat Cow

3 x 20

4-Point Thoracic Rotation

3 x 10

4-Point Pushup +

3 x 15

Bird Dog

3 x 10

Coach

More from Six Core Outcomes

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.

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If you've every wondered what your body is capable of, now is the time to find out.

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FAQs

Who is suited for this program?

This program is designed to suit ANYBODY interested in getting the most out of their body. The goal is to focus on functional movements & make training hard, so life becomes easy.

I don't have gym access right now, can I still join?

Absolutely! The majority of the sessions can be done with very minimal equipment. It's recommended to have a set of dumbbells (or any form of weight) to use for the strength training to get the most out of the session. However most exercises will have a bodyweight-only equivalent if you contact us.

Is this an injury rehabilitation program?

In short, no. Whilst the workouts are designed to be safe, joint-friendly variations if you're interested in a specific program tailored to your unique circumstances please reach out for 1:1 coaching options.

The Proof

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!"

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6CO: Longevity Project ™️

6CO: Longevity Project ™️

6CO: Longevity Project ™️

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6CO: Longevity Project ™️

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