The Program
Matt Robinson Coaching and Programming
'The Program' is a rolling weekly strength and conditioning program for anyone wanting to get in better shape, stronger and fitter.
Consisting of 4 sessions a week, with an emphasis on strength. The program also includes mobility work and follow along mobility routines on rest days. All for just £30 a month.
Squat & Bench Warm up 1
A
3mins Bike or Row 2-3 Rounds of the following: 20 x Bipedal hops 10 x Groiners 20 x Split stance hops - each side 5 x Arm bars + 5 Screwdrivers - each arm 20 x Deep squat hops 10 x Scap push ups
B
Back Squat.
5 x 10
C
Barbell Bench Press.
5 x 10
D1
Copenhagen plank lifts
4 x 10 @ 7
D2
long stance split squat
4 x 10
Gymnastics Warm up 1
A
3mins Row 2-3 Rounds 5 x Walkouts 10 x Hip taps 10 x Tuck ups / V.ups 10 x Ring rows
B1
Pull Up
4 x 10
B2
Garhammer Raise
4 x 10
C1
Seated Good Morning
4 x 10
C2
Seesaw Press
4 x 10
C3
DB Front Raise.
4 x 10
Resilience
D
4 Rounds 10 x Cals Bike 10 x V.ups or tuck ups 12 x Gorilla rows Treat this as a circuit not a high intensity piece. RPE 7. E.g you can keep moving and could maintain a conversation throughout.
Metcon
A
28-21-15-9-7 Wallballs Cals row
Warm up
A
3mins bike or row 2-3 Rounds ≤30s Foam roller bridge each leg 5 x Jefferson curls - Light or no weight 60s Accumulated passive hang 10 x Kettlebell swings
B
Power Clean.
5 x 3
C
Stiff Legged Deadlift
5 x 10
D1
Side to side squats
4 x 10
D2
P.Bar Dips
4 x 10 @ 7
Warm up
A
B
Barbell Strict Press
5 x 10
C1
Powell raise
4 x 10
C2
Decline DB Bench Press
C3
Alternating seated DB curl
4 x 20
D1
Lat pull over
4 x 10
D2
DB Side Bends
4 x 10
D3
Dual Db Step Up
4 x 10
Matt 'Robbo' Robinson
Former Royal Marine, Sports Therapist and Gym owner / Coach. Training individuals and groups, sports teams and hobbyists for 12yrs.
'The Programme' covers everything from bodyweight strength to traditional barbell lifts and everything in between. Get stronger, more mobile and do it injury free.
Start My 7-Day Free Trial
Colin Oats
Athlete
Verified Athlete"Really love how the programming is consistent and progressive but always varied all at the same time to keep the workouts interesting."
Ant Scops
Athlete
Verified Athlete"Starting this program and building strength in full range of motion for all the main lifts has paid dividends. I’m stronger than ever, recover faster and haven’t suffered any niggly injuries. It’s taught me not to listen to my ego but to my body and what it’s capable of when I’m doing the work."
When you join a team you’re getting more than programming, you’re joining an online community.
The Program
The Program
The Program
