MBM STRENGTH & PERFORMANCE

Movement by Matt

Strength & Conditioning, Mobility, Multi-sport, Functional Training

Coach

MATT PENNY

This is a one stop shop for mobility, strength and conditioning Not only will we set 1 Rep Max's and achieve new personal records, but we will also prioritize joint health & function using Functional Range Conditioning techniques at the beginning of each session and mixed in throughout the workout. We will NEVER promote PAIN GAINS

We will also use Functional Range Systems Internal Strength Model techniques to increase strength and performance outputs which might feel different from other styles of training, but will create massive changes once implemented.

This is for anyone who is interested in strength training but doesn't want to sacrifice their flexibility and mobility in the process of pursuing more strength.

Coach Matt's Certifications: Functional Range Conditioning Mobility Specialist, Functional Range Assessment, Functional Range Strength Coach, Kinstretch, Onnit Kettlebell Specialist, Animal Flow Instructor

$74 / mo

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Improve Connective Tissue & Muscle Fiber

Through a combination of Isometrics and eccentrics, we will CHANGE our biology by increasing the length of connective tissue and muscle fibers. This will give us more mobility and flexibility. More access to our body. More range of motion and more strength.

Maximal Strength Output

This is about how volume/weight you can move. Maximal strength is an important aspect of training because it will increase bone density, condition the Central Nervous System and teach us to create maximal tension in the body that we can call upon at any time.

Rate of Force Development

Rate of force development is all about speed. How FAST can you produce force? This comes into play when we are in action. Whether it's running, field sports, skiing, snowboarding or smashing on the pickle ball court, reaction time (speed) is what will set you apart from the competition, and also reduce the risk of injury.

Cardiovascular Function

Cardiovascular Function is the foundation to overall health. This refers to how well your heart handles stress. Today's lifestyle is largely sedentary and doesn't require a high baseline of fitness. We want to create well-rounded athletes which means we need to regularly train our cardiovascular system.

Features

Access to Your Coach + Community

Coaches who will hold you accountable and provide the feedback you need to improve. Community board to support and encourage.

Programming 7 days per week

Each week will consist of 4 Strength & Mobility Workouts, 2 Conditioning Workouts, 1 Mobility Class

Exercise Video Guidance

Each exercise will have an Instructional video to guide your practice and make execution easy

Delivered through TrainHeroic

Your coach and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Bands // Ankle Weights // Kettebells

Recommended

Dumbbells // Barbell & Rack // Rower // Fan Bike

Sample Week

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

Sunday

Max Effort Nordics, Lunge & Squat

Prep

CARs Prep Work

3 Reps of Each (should take no more than 12 minutes)

90/90 Hip Internal Rotation PAILs/RAILs

20, 10

90/90 Hip External Rotation PAILs/RAILs

20, 10

Half Kneeling Knee Flexion PAILs/RAILs

20, 10

Nordic Curl

2 x 5

Lying Toe Touch

2 x 20

Kettlebell Goblet Lateral Lunge

2 x 8

Ankle Flexion Eccentrics

2 x 10

Banded Knee Flexion Dynamic EQI

2 x 60

ATG Lunge

2 x 8

Full ROM Squat

8, 3

Spinal Segmentation Sit Up

2 x 5

Reverse Nordic Curl

2 x 5

Copenhagen Hip Adduction Dips

2 x 10

Conditioning

10 Cal Fan Bike OR 15 jump Squats 8 Single Arm Kettlebell Clean 20 Speed Skater Lunge 3 Rounds for Time

Monday

Max Effort Press Day + Core

Prep

CARs Prep Work

3 Reps of Each (should take no more than 12 minutes)

Shoulder Internal Rotation PAILs/RAILs (Flexion Bias)

20, 10

Shoulder External Rotation PAILs/RAILs (Flexion Bias)

20, 10

Tabletop Shoulder Flexion PAILs/RAILs

20, 10

Standing Weighted Shoulder CAR

1 x 3

Banded Shoulder External Rotation ENG

1 x 10

Side Lying Banded Shoulder Internal Rotation ENG

1 x 10

Half Kneeling Overhead Press

8, 3

Plank Shoulder CAR

2 x 3

Neck CAR

2 x 3

Bench Press

10, 8, 6, 3 @ 60, 70, 75, 80 %

Kettlebell Standing Side Crunch

4 x 5

Overhead Kettlebell Carry

2 x 40

Standing Shoulder Swimmer

2 x 3

Conditioning

20 Sprinter Sit Ups 10 Push Ups 4 Rounds for time

Tuesday

Optional: 35 Minute Kinstretch Class - CARs DEEP DIVE

35 Minute Kinstretch Class CARs DEEP Drive (Full Body)

1 x 1

Wednesday

Max Effort Hinge Day + Core

Prep

CARs Prep Work

3 Reps of Each (should take no more than 12 minutes)

90/90 Hip Internal Rotation PAILs/RAILs

20, 10

90/90 Hip External Rotation PAILs/RAILs

20, 10

Seated Hip Flexion PRLO

1 x 5 @ 5

Trap Bar Deadlift

8, 6, 3

Full Spine Segmentation

3 x 3

Weighted Half Kneeling Hip CAR

3 x 3 @ 60 %

Kettlebell Swing

3 x 20

Kettlebell Standing Side Crunch

3 x 10

Single Leg Deadlift

3 x 6

Loaded Beast Front Step

3 x 10

Jefferson Curl

3 x 5

Conditioning

10-9-8-7-6-5 Cal Fan Bike or Kettlebell Swing 10-9-8-7-6-5 KB Single Arm Clean 10-9-8-7-6-5ea Reverse Lunges (weight optional)

Thursday

Max Effort Push, Pull & Carry

Prep

CARs Prep Work

3 Reps of Each (should take no more than 12 minutes)

Shoulder Internal Rotation PAILs/RAILs (Flexion Bias)

20, 10

Shoulder External Rotation PAILs/RAILs (Flexion Bias)

20, 10

Tabletop Shoulder Flexion PAILs/RAILs

20, 10

Overhead Scapula CAR

1 x 5

Banded Elbow External Rotation

1 x 10

Banded Elbow Internal Rotation

1 x 10

Kettlebell Gorilla Row

3 x 6

Half Kneeling Overhead Press

6, 6, 3

Kettlebell Leg Lift

3 x 10

Pull Up

5, 5, MAX

90/90 Shoulder Infinity

2 x 3

Kettlebell Rack Carry

3 x 40

Wrist CAR

1 x 3

Wrist Extension PAILs/RAILss

20, 10 @ 60, 100

Zoned Continuous Tension Push Up

Conditioning

Row: 500m. 400m, 300m, 200m, 100m OR 12, 10, 8, 6, 4 Kettlebell Row + Sit Ups * Between each round of rowing complete: 5ea KB Clean to Reverse Lunge @60%

Friday

Cardiovascular Training Day

Prep

CARs Prep Work

3 Reps of Each (should take no more than 12 minutes)

Cardio Of Choice

1 x 60:00

Saturday

Cardiovascular Training Day

Prep

CARs Prep Work

3 Reps of Each (should take no more than 12 minutes)