The Practical Athlete is designed for people focused on overall health and longevity while building muscle in the gym. We balance the aesthetic goals of strength training while incorporating mobility, rotational core, and activation movements. It was designed and implemented by Nicole Fox (DPT), Laura Savino (N1), and Kate Ernst (UESCA).

Whether in season for endurance sports or off-season looking to build strength and muscle, we have a workout program for you.

Two Programs to Choose From:

Core TPA Program This program is for those looking to build muscle and stay mobile. This 4-day split program is as follows, however, you can execute the workouts on any day you like. We just recommend you stay in order:

1️⃣ Monday - Upper Body

2️⃣ Tuesday - Lower Body with a Glute Emphasis

3️⃣ Thursday - Upper Body

4️⃣ Friday - Lower Body with a Quad Emphasis

Endurance Track - For those currently in season for hiking, cycling, running, or other sports looking to pair bodybuilding style movements with their endurance goals. This is a 3-day split program:

1️⃣ Monday - Upper Body

2️⃣ Tuesday - Lower Body with specific mobility for endurance athletes

3️⃣ Thursday - Upper Body

The programming is split up into 4-5 sections depending on the day:

⚫ A specific warm-up

⚫ Pre-activation and mobility movements tailored to that workout to ensure joint health and that you’re using the right muscles

⚫ Strength Training: 3-5 targeted movements that progressively overload

⚫ Mobility and accessory work

⚫ Core work

Each programming cycle lasts 6-8 weeks, and all strength training movements repeat! This allows you to hone in on the movements and improve them weekly to fully take advantage of progressive overload.

Equipment Requirements:

This program is designed for the home gym, so you will ideally have:

💪 Barbell & Plates, Squat Rack, Adjustable Bench, Dumbells, and Resistance Bands (large and small loop).

💪 However, we provide swaps for those with only DBs, a bench, and bands.

💪 Working out in a commercial gym? No problem! We also have movement swap options for cables and machines.

Community:

Your membership includes access to our members-only community app. There, we have monthly Q&A calls, review form check videos, and provide member support!