Lunch Hour
Wise Performance Lab
General Fitness, Strength & ConditioningThis program is designed for anyone looking to build general fitness and improve their human experience. The best part, all workouts are designed to be completed in 45-60 minutes (warm up through cool down), perfect for a little lunch hour fitness!
Whether you are a pickleballer, weekend hiker, or parent of little kiddos, this program will afford your quick, efficient training to prepare you for LIFE! This program is progressed monthly, through science-based principles, to maximize strength and conditioning! No matter your age or training experience, this program will help you get stronger and more conditioned. You will have 24/7 access to us and the WPL Recreational Team Community!
This is not your typical program that uses the same exercises & gets boring. We program basic strengthening movements and vary our lifting movements and conditioning every 3-4 weeks. You will manage your fatigue, feel fresher, and build injury resiliency with this innovative programming style!
We program 3 lifts & 1 conditioning workout each week.
Sign up for 1 year up front and save 2 months of payments ($290 total)!
Prep
A
Press Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Jumping Jacks, Large Shoulder Circles, Small Shoulder Circles, Thoracic Extension Over Foam Roller, Alternating Bird Dog, Prone Superman Row, Behind Neck Band Press *Review the attached videos for more information/explanation!
B1
DB Bench Press
8, 12, 12, 12
B2
DB Goblet Reverse Lunge
8, 10, 10, 10
C1
DB Frog Thrust
4 x 10
C2
DB Bicep Curls
4 x 8
Finisher
D
Tabata: Speed Step, Row, Thruster
Tabata for 12 minutes: 20 secs of work with 10 secs rest at each exercise, then rotate to next exercise and continue for 12 minutes. 1) Inverted Row 2) Crunches 3) Single DB Thruster 4) Speed Stair Taps *If you are using the "Tabata Timer" in the app, set your workout for 24 rounds!
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Squat Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!
B1
Front Squat
8, 12, 12, 12
B2
Chest-Supported DB Row
6, 8, 8, 8
C1
Tricep Pushdown
4 x 8
C2
Single Leg Calf Raise
4 x 30
Finisher
D
RFT Circuit: Carry, Slam, RDL Walk
4 Rounds for Time: 1-Minute DB Farmer Carry 20 Med Ball Slams 20 Alternating DB Walking RDLs *No REST, completion for time!
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Hinge Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Single Leg RDL, Good Mornings, Broad Jump *Review the attached videos for more information/explanation!
B1
DB RDL
8, 12, 12, 12
B2
DB Upright Row
6, 8, 8, 8
C1
Chin-Up
8, 12, 12, 12
C2
Banded Side Steps
4 x 24
Finisher
D
Long Tabata: Push Up, Step Up, V-Up
Long Tabata for 12 minutes: 40 secs of work with 20 secs rest at each exercise, then rotate to next exercise and continue for 12 minutes. 1) Push Up (on knees if needed) 2) Plank Jack 3) Alternating DB Goblet Box Step Overs 4) V-Ups *If you are using the "Tabata Timer" in the app, set your workout for 12 rounds!
Recovery
E
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Prep
A
Conditioning/Run Warm Up
Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!
B
Easy Paced Cardio
1 x 10:00
C
Rower Intervals
5 x 20
D
Hanging Knee Raise
4 x 15
E
Yoga Flow for Hips (22 minutes)
1 x 22:00
Recovery
F
Cool Down
The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!
Joe Wise
Owner/Head Coach - Doctorate of Physical Therapy (DPT), Board-Certified Sports Clinical Specialist (SCS), Certified Strength & Conditioning Specialist (CSCS), Tactical Strength & Conditioning Facilitator (TSAC-F), USA Weightlifting Level 1 (USAW-1)
Ali Wise
Owner/Health Coach - Physician Assistant (PA-C), Precision Nutrition 1 (PN1)
Join today and let's get to work together! Let us give you the most science-based programming! Our only request from you ... execute with a high level of grit and precision!
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Lunch Hour
Lunch Hour
Lunch Hour
