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The Center of Movement

Mobility, Functional Training
Coach
TCOM Coaching

Looking to build mobility & strength at the same time? Wanting to continue to stay active & feel strong as you age?

This program is for you!

Online programming designed to build strength & resilience.
Access to a gym is required.

Included:
- Weekly Q & A calls with our clinical team on Mondays.
- TCOM Connect Community chat.
- Access to any future challenges/Programs we run.
- On demand programs & videos (including but not limited to): Low Back Starter Pack, Warm Up Videos, Beginners Full Body Mobility Guide, 6 Week Hip Program, 6 Week Low back Program

Features
4 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Gym Access is required to follow this program exactly. 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Squat & Pull

A1

Prone Machine Hamstring Curl

3 x 15

A2

Back Squat

4 x 12

B

Strict Bodyweight Pull-Up

4 x 12

C1

Ring Dips

3 x 12

C2

Strict Lower Hanging Leg Lifts

3 x 10

D

Leg Extension

3 x 12

E

Lat Pulldown

12, 10, 8, 8

Monday
Push Pull

A1

YTWLs

3 x 8

A2

Bench Press

12, 10, 10, 10

B

B Stance RDL

4 x 10

C1

Incline DB Bench Press

12, 10, 10, 8

C2

1-Arm DB Row

3 x 12

D

Prone Machine Hamstring Curl

3 x 12

E

DB Fly

3 x 12

Tuesday
Active Recovery

A

Cardio

1 x 30:00

Wednesday
Deadlift + Pull

A1

Monster Walks

3 x 10

A2

Barbell Deadlift

10, 10, 8, 8

B

Seated DB Press

4 x 12

C

Seated Cable Row

4 x 12

D

Barbell Hip Thrust

3 x 1

E

Lat Pulldown

3 x 12

Thursday
Legs + Accessory

A

DB Front Rack Walking Lunge

3 x 12

B1

Tricep Pushdown

3 x 12

B2

Barbell Bicep Curl

3 x 12

C

Hack Squat

12, 10, 8, 8

D

DB Lateral Raise

3 x 15

E

DB Reverse Fly

3 x 15

F1

GHD Hip Extension

3 x 15

F2

Hollow Roll to V-Up

3 x 20

Friday
PROGRAM ACCESS
Saturday
PROGRAM ACCESS
Coach
coach-avatar TCOM Coaching

Join Your Virtual Gym

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

TCOM CONNECT
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TCOM CONNECT
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TCOM CONNECT
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