A TRAINING PROGRAM BUILT FOR REAL LIFE

Monday | SQUAT

Primarily a lower body day, but expect to also strengthen the core, shoulders, and back.

We focus on full range of motion squat variations, including back squat, front squat, box squat, lunges, etc.

All movements are scalable and modifiable.

Women in black workout clothes squatting with barbells under supervision in a gym.

Tuesday | SPEED

Think light weight sprints to improve force production when weightlifting and enhance your cardiovascular fitness for better overall health.

We focus on light weight and body weight movements at a full effort pace. Workouts involve all muscle groups, max effort work time, and rest time.

All movements are scalable and modifiable.

Woman exercising on rowing machine at gym.

Wednesday | PUSH

Primarily an upper body day, but expect to also strengthen the core and glutes.

We focus on full range of motion push variations, including bench press, strict press, push press, etc.

All movements are scalable and modifiable.

Women lifting a barbell with weights in a gym.

Thursday | STRENGTH, FORM, & ACCESSORY

Increase mobility, range of motion, and muscle control for enhanced performance and everyday living.

We focus on building a stable foundation of strength by improving the way your body moves. Expect to practice proper weightlifting positioning, static holds, unilateral movements, and basic body weight movements, such as pull-ups, push-ups, and dips.

All movements are scalable and modifiable.

A woman in black workout attire is doing a pull-up exercise assisted by a trainer in a gym. The trainer is kneeling on the floor supporting her legs.

Friday | PULL

Full body movement. Expect to target lower body and upper body while also strengthening the core.

We focus on full range of motion pull variations, including deadlift, sumo deadlift, deadlift to row, Pendlay row, etc.

All movements are scalable and modifiable.

Woman in black workout clothes lifting a barbell in a gym.

Saturday | OLYMPIC WEIGHTLIFTING

Develop power, strength, and coordination through explosive full body strength training movements.

We focus on full range of motion power movements that target the body as a whole. Expect to perform movements like the snatch, clean and jerk, overhead squats, etc.

All movements are scalable and modifiable.

A woman performing a squat exercise with a barbell at a gym, with other gym equipment and people in the background.

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