Synergy Fitness Program
Synergy Fitness & Nutrition
General Fitness, Strength & Conditioning, Functional FitnessUnlock your full potential with our meticulously crafted Strength and Conditioning Program, designed for individuals seeking structured training to enhance muscle development and boost aerobic capacity. This program is not just a workout plan; it’s a pathway to a stronger, healthier, and more resilient you.
Program Highlights:
Full Body Strength Days (3 Days/Week): Embark on a transformative journey with our full-body strength sessions that expertly integrate mobility, strength, and functional movement. These sessions are designed to build a robust foundation, enhancing your muscle development and functional fitness. Experience improved strength and stability that extend beyond the gym, positively impacting everyday activities.
Conditioning Days (2 Days/Week): Elevate your heart health and stress resilience with our conditioning sessions focused on aerobic capacity. These sessions are tailored to boost cardiovascular health, enabling you to handle daily stresses with ease and keep your heart in peak condition.
Life-Changing Benefits:
Enhanced Physical Strength: Witness tangible improvements in muscle tone and strength, empowering you to perform everyday tasks with ease and confidence.
Peak Cardiovascular Health: Regular aerobic conditioning supports a healthy heart, contributing to overall wellness and longevity. Experience higher energy levels and endurance in both personal and professional life activities.
Functional Movement Mastery: Improve your body's ability to perform complex movements with grace and efficiency, reducing the risk of injury and enhancing your quality of life.
Stress Resilience: Build mental toughness and stress resilience with workout plans that challenge your limits, fostering a positive mindset and promoting mental clarity.
Overall Well-being: With a balanced focus on strength and aerobic fitness, this program is a holistic approach to better health, making you feel more vibrant and alive.
Join now and transform the way you train. Embrace a new standard of fitness that fuels your body and invigorates your life. Take the first step towards a stronger, healthier you with our comprehensive Strength and Conditioning Program. Your journey to peak fitness starts here!
A
Foam Roll
Prep
B
Full Body Mobilization
Closed Chain Ankle C.A.R.S x 10/10 Quadruped Adductor rock x 5/5 Cat/Camel x 10 Side Lying T-Spine Opener x 5/5 Figure 4 Glute Bridge x 10/10 Inchworm walkout x 5 Cossack Squat x 5/5 hip hinge w t-spine rotation x5/5 Push-up x 5
C
Back Squat
10, 8, 6
D1
1-Arm DB Row
12, 10, 8
D2
Weighted Plank Hold
3 x 30
E1
Romanian Deadlift
12, 10, 8
E2
DB Bench Press
12, 10, 8
E3
Banded Pallof Hold
3 x 30
F1
Half Kneeling DB Curl to Press
2 x 10
F2
Goblet Walking Lunge
2 x 10
Recovery
G
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
Prep
A
Full Body Mobilization
Closed Chain Ankle C.A.R.S x 10/10 Quadruped Adductor rock x 5/5 Cat/Camel x 10 Side Lying T-Spine Opener x 5/5 Figure 4 Glute Bridge x 10/10 Inchworm walkout x 5 Cossack Squat x 5/5 hip hinge w t-spine rotation x5/5 Push-up x 5
B
Row / Run / Bike / Assault Bike
1 x 20:00
Conditioning
C
Core Circuit #1
2-5 rounds with 1-2 minutes of rest between sets OH Plate Situp x 10 Russian twist x 10/10 (just use same weight plate from situps) Bicycle Sit-ups x 10/10 Flutter kicks x 30 seconds
Conditioning
D
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
A
Foam Roll
Prep
B
Full Body Mobilization
Closed Chain Ankle C.A.R.S x 10/10 Quadruped Adductor rock x 5/5 Cat/Camel x 10 Side Lying T-Spine Opener x 5/5 Figure 4 Glute Bridge x 10/10 Inchworm walkout x 5 Cossack Squat x 5/5 hip hinge w t-spine rotation x5/5 Push-up x 5
C
Bench Press
10, 8, 6
D1
Incline DB Row
12, 10, 8
D2
Side Plank
3 x 30
E1
SB Hamstring Curl
3 x 8
E2
Half-Kneeling DB NG Shoulder Press
12, 10, 8
E3
Plank Pull Through
3 x 30
F1
Banded Lateral Low Walk
2 x 10
F2
DB Farmer's Walk
2 x 40
Recovery
G
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
Conditioning
A
Full Body Mobilization
Closed Chain Ankle C.A.R.S x 10/10 Quadruped Adductor rock x 5/5 Cat/Camel x 10 Side Lying T-Spine Opener x 5/5 Figure 4 Glute Bridge x 10/10 Inchworm walkout x 5 Cossack Squat x 5/5 hip hinge w t-spine rotation x5/5 Push-up x 5
B
Row / Run / Bike / Assault Bike
5 x 2:00 @ 1:00
Conditioning
C
Home / Beginner Core Circuit
Core Circuit = Pick 5 exercises and perform 2-3 rounds 1) Lying Leg Raise x 20 reps 2) Mountain Climbers x 20 per leg (Slow Tempo) 3) Hollow Hold x 30 seconds 4) Reverse Crunch x 20 reps 5) Alternating Leg Lifts x 10 reps per leg 6) Side Plank x 30 seconds per side 7) Deadbug with 1-2 Second Hold x 15 reps per side 8) Push up to Side plank x 5 second hold for plank / 4 reps per side
Conditioning
D
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
A
Foam Roll
Prep
B
Full Body Mobilization
Closed Chain Ankle C.A.R.S x 10/10 Quadruped Adductor rock x 5/5 Cat/Camel x 10 Side Lying T-Spine Opener x 5/5 Figure 4 Glute Bridge x 10/10 Inchworm walkout x 5 Cossack Squat x 5/5 hip hinge w t-spine rotation x5/5 Push-up x 5
C
Deadlift
8, 6, 4
D1
Chin-Up
3 x MAX
D2
Half Kneeling Band Rotations
3 x 12
E1
Banded Iso Hamstring Hold
2 x 45
E2
Alternating DB Front Raise and Lateral Raise
2 x 12
E3
Banded Lateral Low Walk
2 x 15
E4
DB Farmer's Walk
2 x 40
Recovery
F
Full Body Stretch
Perform each stretch for 30 seconds Seated Hamstring Samson Stretch Pigeon Stretch Prayer Stretch Standing Shoulder Stretch Standing Calf Stretch
A
Active Recovery
1 x 30:00
Recovery
B
Home Full Body Mobility
Ankle Series: 2 Sets Closed Chain Ankle Cars x 10/10 Ankle Pails/ Rails x 10/10 Hip Series: 2 Sets 90-90 hip rotations x 10/10 90-90 hip IR/ER x 10/10 Pigeon w reach x 10/10 Shoulder series: 2 Sets Superman w Wave x 10 Supine Angels x 10/10 Thoracic Series: 2 Sets Half Nelson Thor rotations x 10/10 Thoracic wall flow x 10/10 Neck Series 4 way neck drill x 5/5/5 @ 5 sec pushes
Nick Lund
I am an NSCA CPT and CSCS coach who aims to help individuals navigate the science of strength and conditioning and simplify it to help them obtain a higher quality of life. I use a simplistic approach to optimize training and its benefits so you can continue to live a life of fewer excuses.
Incorporating structured exercise training into your routine is a powerful investment in your quality of life. By setting clear goals and following a well-designed program, you cultivate not only physical strength and endurance but also mental resilience a
Start My 7-Day Free Trial
Erica
Fitness Mom
Verified Athlete"Nick has a solid education/background in sports training & an undeniable passion for his career. With a well-established, proven track record in the development of multiple athletes & personal training clients, It became increasingly clear he had the tools I needed to get started."
Brittany M.
Fitness Mom
Verified Athlete"As a result of his coaching, my fitness level and strength has improved massively. He is constantly and challenging me and always has words of encouragement to make sure I’m always focused on the goal ahead. I highly recommend working with Nick!"
When you join a team you’re getting more than programming, you’re joining an online community.
Synergy Fitness Program
Synergy Fitness Program
Synergy Fitness Program
