Strength & Movement
Strength and Movement is our beginner muscle and mobility program specifically designed to increase both range of motion and muscle mass in relatively short workouts.
This program lays the foundations for those who want to increase their mobility while building muscle.
The Overview
The Goals
Increase your muscle mass and improve your range of motion.
The Science
Muscle and mobility gains are achieved through muscle-mobility split training, progressive overload, and accessory mobility work.
The Program
Structure: 12 weeks
Level: Beginner
Equipment: Pair of dumbbells, ideally adjustable.
Average Daily Time Commitment: 45 mins
The Goals
The goal of this program is to increase muscle size and mobility using a 12-week system that:
PROGRESSIVELY OVERLOADS: Intensity, volume, and variety build.
SPLIT TRAINS: Mobility and strength work are separated for the upper and lower body.
USES ACCESSORY MOBILITY WORK: Mobility is trained during non-workout days.
The Science
Muscle-Mobility Split Training
Upper And Lower Body Are Never Trained For Strength & Mobility On The Same Day.
Progressive Overload
Weight Increases And Movement Variety Is Increased Throughout The 12 Weeks To Facilitate Muscle Growth.
Accessory Work
Mobility “Snacks” Are Programmed During Rest Days For Additional Mobility Development.
The Program
Strength & Movement (12 Weeks)
Strength & Movement contains four training days per week. The workouts are split between upper-body-focused days and lower-body-focus days.
Each workout will either focus on building muscle in the upper body and improving mobility in the lower body or vice versa.
We specifically ensure that you aren't stretching any muscles you're actively targeting with resistance training so you can be as efficient as possible while minimizing fatigue.
Strength & Movement
RESULTS
By the end of the 12 weeks, you will have established a strong base of muscle and flexibility in a safe manner, allowing for progression to more advanced training.
Are you ready?
