Strength and mobility project

Mobility, Strength & Conditioning
Coach
Josh Ernisse

Change happens over time, not in 30 days. I believe that having a strong body that moves well and looks good will lead to long-term health and overall well being

With that in mind

This program will be well-rounded and not only focus on building muscle, but also strength, being more flexible, and living an overall active lifestyle. 

Workouts will consist of low reps high sets, and others will feature high reps low sets. It's all about variety.

If you want Updated programming every 4-6 weeks with the option to be billed monthly or save and get an entire year's worth of workouts for 1 payment then this is for you

Features
4 sessions per week
Must use App app to view and log training
Team Training
Features
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Access To A Community
I'll be active in the community to help guide, answer questions, and to make sure that you're getting what you need.
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Programming 7 days per week
Training that’s accessible and challenging for all levels. Stop worrying about what to do each day. Programming that changes every 4-6 weeks.
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Committed Teammates
This is a virutal gym where friends can be made. Be supported by those doing the same workouts you are.
Equipment
Recommended
This program assumes you will be inside a gym setting.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Chest & Arms

A

Treadmill Work

1 x 5:00

B

Shoulder Capsule Car - Bent Arm

1 x 15

C

Incline DB Bench Press

3 x 15

D

DB Bicep Curls

2 x 20

E

DB Chest Fly

3 x 10

F

EZ Bar Lying Tricep Extension

2 x 20

G

Shoulder External Rotation w/Resistance Band

1 x 20

Monday
Daily CARs Routine

A

Full Body Movement Routine

Tuesday
Daily CARs Routine

A

Full Body Movement Routine

For Completion

Tuesday
Cardio Session

A

Cardio Of Choice

Wednesday
Legs & Core

A

Treadmill Work

1 x 5:00

B

Cat Cow

1 x 20

C

Romanian Deadlift

12, 10, 8, 6

D

DB Walking Lunges

3 x 8

E

Single Leg Glute Bridge

2 x 1:00

F

Single Leg Extension

2 x 20

G

Standing Hip Abduction w/Resistance Bands

2 x 15

H

Plank to Push-Up

2 x 15

Wednesday
Daily CARs Routine

A

Full Body Movement Routine

For Completion

Thursday
Daily CARs Routine

A

Full Body Movement Routine

For Completion

Friday
Back & Arms

A

Treadmill Work

1 x 5:00

B

Scapula Pull-Up

2 x 12

C

Bodyweight Rows

3 x 15

D

Hammer Curl

2 x 15

E

Bent Over Rear Delt Fly

2 x 12

F

Prone Trap 3 Raise

2 x 10

G

Close Grip Bench Press

2 x 15

Friday
Daily CARs Routine

A

Full Body Movement Routine

For Completion

Saturday
Core Circuit

A1

Crunches

4 x 20

A2

Superman

4 x 15

A3

Russian Twist

4 x 15

A4

Flutter Kicks

4 x 0:45

Saturday
Daily CARs Routine

A

Full Body Movement Routine

For Completion

Join Your Virtual Gym

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

Strength And Mobility Project
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Strength And Mobility Project
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Strength And Mobility Project
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Strength And Mobility Project