Wise Performance Lab

General Fitness, Strength & Conditioning
Coach
Joe Wise

This program is designed for anyone looking to build general fitness and improve their human experience. Whether you are a pickle-baller, weekend hiker, or mother 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 Program 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!
 
This program is programmed out with 3 days per week of lifting, with 1 day per week of optional conditioning work. Each training session generally takes 45 minutes or less!

Features
4 sessions per week
Must use App app to view and log training
Team Training
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Improve Your Health
This program is designed to improve quality of life! Our science-based, progressive program will give you everything you need to reach your goals. We use simple exercise and systematically progress our intensity & volume to manage neurological and metabolic fatigue. This will help you build strength, mobility and conditioning, while keeping you injury free and well-rounded!
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Build Confidence
Let's be real, you want to get stronger and healthier but you also want to look good naked … WE ALL DO! This program will help build confidence inside and outside of the gym! You will build lean muscle, improve your mobility, and increase your conditioning, with our short 45 minute workouts!
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Community
This is more than a training program. You are joining a Community of like-minded people on a mission to a common goal! You are signing up for a Team that will keep you motivated, accountable, and on a path to your goals!
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Build Your Knowledge
Our goal is to deliver world class level programming, but also world class knowledge. Our Team includes experts with doctoral level knowledge of human movement. We want you to understand the theory of the programming, the intent of the movements, and the layers of progression we use. We want you to understand why you are hitting your goals!
Features
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Access to Your WPL Coaches 24/7
You have access to us 24/7. We will always be available to answer all of your questions and discuss programming theory and techniques!
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Programming 4 days per week
3 lifting sessions weekly (simple, progressive lifting and circuit training) // 1 optional conditioning session weekly (various intensity & volume)
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We Give Specific Details for Every Exercise
We give detailed explanations for the intent and execution of each exercise. We outline all form cues, intensity intent, rep tempos, & rest intervals!
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Join the Recreational Team!
Join our community of like-minded lifters pursuing the goal to develop strength! We have an active message thread to share PRs, energy, & motivation!
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The Program Lives on the TrainHeroic App
You will have access to your programming 24/7. Our app also allows you to track all of your workouts to make progressions easy and seamless!
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Phase 4 - Week 1 - Day 1

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

5, 6, 8, 10

B2

Front Plank on Elbows

4 x 90

C1

Prone Is, Ts, Ys

3 x 30

C2

DB Goblet Side Lunge

3 x 20

Tabata Circuit

D

Tabata: Climb the Mountain!

Tabata for 16 minutes: 20 secs of work with 10 secs rest at each exercise, then rotate to next exercise and continue for 16 minutes. 1) Bench Dips 2) Mountain Climbers 3) Air Squats 4) High Knees *Keep band around knees for entire Tabata circuit! *If you are using the "Tabata Timer" in the app, set your workout for 32 rounds!

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate 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 scratching 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!

Tuesday
Phase 4 - Week 1 - Day 2

Prep

A

Pull 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) = Large Shoulder Circles, Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Quadruped Sweep Through, Prone Superman Row *Review the attached videos for more information/explanation!

B1

Lat Pulldown

5, 6, 8, 10

B2

Hollow Hold Flutter Kicks

4 x 70

C1

DB Triceps Kickback

3 x 24

C2

Banded Side Steps

3 x 30

Rounds for Time Circuit

D

The Inchworm

5 Rounds for Time: 10 DB Thrusters 10 Plate Sit Ups 10 Inchworm Push Ups *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 heartrate 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 scratching 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!

Thursday
Phase 4 - Week 1 - Day 3

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

Barbell Glute Bridge

5, 6, 8, 10

B2

Hanging Knee Raise

4 x 15

C1

DB Hammer Curl to Neutral OH Press

3 x 10

C2

Leg Extension

3 x 10

Tabata Circuit

D

Tabata: Shrug & Raise

Tabata for 16 minutes: 20 secs of work with 10 secs rest at each exercise, then rotate to next exercise and continue for 12 minutes. 1) DB Shrug 2) Bike Crunch 3) Calf Raise 4) Burpee *If you are using the "Tabata Timer" in the app, set your workout for 32 rounds!

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate 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 scratching 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!

Friday
Phase 4 - Week 1 - Day 4

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 25:00

C1

High Plank Alternating Shoulder Taps

3 x 90

C2

Side Plank on Elbows

3 x 90

D

Runner Yoga Flow (7 minutes)

1 x 7:00

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate 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 scratching 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!

FAQs
Who is this program for?
This program is designed for anyone looking to improve their human experience! The program uses science-based principles, innovative programming styles, and simple exercise selection. If you are looking to keep your workouts fresh, manage fatigue, and build strength & conditioning, THIS IS FOR YOU!
Do I have to wait for a new cycle to join?
You can join the program whenever. The programming is progressed monthly but is designed to allow you to hop in at any point. You can adjust your weights/reps accordingly. We can also help you adjust the program when you join, if needed!
How much lifting experience do I need?
You do not need any lifting experience at all! This program uses simple exercises and circuits. We pride ourselves on giving great exercise instructions to make sure you understand each exercise and intent behind every part of the programming. We also attach videos for every movement!
How many days a week and how much time is needed for each day?
We program out 4 training sessions a week that typically take about 45 minutes to complete (from warm up through cool down). This program uses 3 lifting days & 1 optional conditioning day per week!
How often do the workouts change?
This is not your typical program that uses the same exercises & gets boring. We balance longer progressions, with keeping the workouts fresh. We change our workouts every 3-4 wks to increase exposure to new movement patterns, but also have time to build confidence with each movement.
What if I don't understand a specific movement or part of the program?
Reach out to us on the convenient messaging feature in the app. We will answer all of your questions ASAP. We love chatting with our athletes and clients!
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

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