The Center of Movement
Mobility, Functional TrainingLooking 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
4 sessions per week
Must use App app to view and log training
Team Training
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
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
A
Cardio
1 x 30:00
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
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
When you join a team you’re getting more than programming, you’re joining an online community.
TCOM CONNECT
TCOM CONNECT
TCOM CONNECT
