Synergy Foundation Program
Synergy Fitness & Nutrition
General Fitness, Strength & Conditioning, Functional FitnessAre you ready to embark on a fitness journey that builds both strength and confidence? Our Strength and Conditioning Program is specifically designed for first-time exercisers seeking structured training to enhance muscle development and improve aerobic capacity. With a focus on foundational movements and proper technique, this program sets you up for long-term success and well-being.
Three Full Body Strength Days: Engage in comprehensive full-body workouts that emphasize mobility, strength, and functional movement. Each session is thoughtfully crafted to help you learn and master proper movement mechanics—essential for building a robust foundation and reducing injury risk.
Two Conditioning Days: Elevate your heart health and stamina with our interactive conditioning sessions, designed to boost your aerobic capacity. These workouts promote cardiovascular fitness, helping you manage stress and improve overall well-being.
Focus on Technique: Our program prioritizes teaching proper mechanics, ensuring you understand how to execute exercises safely and effectively. This focus not only leads to better results but builds the self-confidence needed to continue your fitness journey.
Life-Changing Benefits: Increased Physical Strength: Experience noticeable improvements in muscle tone and strength, allowing you to perform daily activities with greater ease and confidence.
Enhanced Cardiovascular Health: Improve your heart health and endurance, contributing to a longer, healthier life.
Functional Movement Mastery: Develop the skills to move effortlessly through daily tasks, from lifting groceries to playing with children, enhancing your overall quality of life.
Boosted Energy Levels: As your strength and aerobic capacity improve, you’ll experience increased energy levels, enabling you to pursue your goals actively and enthusiastically.
Confidence and Resilience: Learning new exercises and seeing tangible progress will empower you both physically and mentally, fostering a positive mindset that extends beyond the gym.
Join us today and take the first step towards a stronger, healthier you with our Strength and Conditioning Program tailored for first-time exercisers. Embrace this exciting opportunity to transform not only your body but your life, building a foundation for lasting health and well-being!
A
Foam Roll
Prep
B
Beginner Resistance Day Warm-up
Ankle Mobilization x 10 rocks per side Quadruped Adductor Rock x 10 rocks per side World's greatest stretch x 5 reps per side Figure 4 Glute Bridge x 5-10 reps per side Knee Hug with Reverse Lunge x 5 per leg Dowel Hip Hinge x 10 Dowel Shoulder Rotations x 10
C1
Goblet Squat
3 x 8
C2
1-Arm DB Row
3 x 8
C3
Plank
3 x 30
D1
Glute Bridge
3 x 8
D2
DB Bench Press
3 x 8
D3
Banded Pallof Hold
3 x 30
E1
DB Bicep Curls
2 x 10
E2
Walking Lunges
2 x 8
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
Prep
A
GPP Phase 1: Mobility
Mobility: -Cat-Camel x 5 (pause at each position for 1-2 seconds) -Downward dog to Cobra x 5 (pause at each position for 1-2 seconds) -Worlds Greatest x5/5 -Side-Lying Shoulder Sweep x5/5 -Figure 4 Glute Bridge x 10/10 -Deep Squat with Plate counterbalance x 5 ( 5 Sec pause)
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
Recovery
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
Beginner Resistance Day Warm-up
Ankle Mobilization x 10 rocks per side Quadruped Adductor Rock x 10 rocks per side World's greatest stretch x 5 reps per side Figure 4 Glute Bridge x 5-10 reps per side Knee Hug with Reverse Lunge x 5 per leg Dowel Hip Hinge x 10 Dowel Shoulder Rotations x 10
C1
DB Reverse Lunge
3 x 8
C2
TRX Row
3 x 10
C3
Side Plank
3 x 20
D1
DB RDL
3 x 8
D2
Incline DB Bench Press
3 x 8
D3
Boat Pose
3 x 30
E1
DB Lateral Raise
2 x 10
E2
DB Calf Raise
2 x 10
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
Prep
A
GPP Phase 1: Mobility
Mobility: -Cat-Camel x 5 (pause at each position for 1-2 seconds) -Downward dog to Cobra x 5 (pause at each position for 1-2 seconds) -Worlds Greatest x5/5 -Side-Lying Shoulder Sweep x5/5 -Figure 4 Glute Bridge x 10/10 -Deep Squat with Plate counterbalance x 5 ( 5 Sec pause)
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
Recovery
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
Beginner Resistance Day Warm-up
Ankle Mobilization x 10 rocks per side Quadruped Adductor Rock x 10 rocks per side World's greatest stretch x 5 reps per side Figure 4 Glute Bridge x 5-10 reps per side Knee Hug with Reverse Lunge x 5 per leg Dowel Hip Hinge x 10 Dowel Shoulder Rotations x 10
C1
Lateral Squat
3 x 8
C2
Inverted Row Hold
3 x 15
C3
Rolling Plank
3 x 60
D1
Box Push-Up
3 x MAX
D2
SB Hamstring Curl
3 x 8
D3
Mountain Climbers
3 x 30
E1
Half Kneeling DB Curl to Press
2 x 10
E2
Banded Lateral Low Walk
2 x 10
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 small, consistent exercise habits into your daily routine can be the catalyst for transformative change in your overall quality of life. By focusing on incremental steps rather than drastic measures, you build a sustainable foundation for hea
Start My 7-Day Free Trial
Erica L.
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 Foundation Program
Synergy Foundation Program
Synergy Foundation Program
