Intro to Basic Free Weight lifting movements, High Intensity Interval Training (HIIT), and Aerobic Cardio.
Focus – Mobility, Core Stabilization, Full Body movements, HIIT, and Aerobic cardio.
Stabilization & Endurance (4 weeks): This phase will hone in on Core and basic muscle movements. Designed typically to be 3-5 exercises & 12-20 repetitions.
Hypertrophy (6 weeks): Muscle building and development – translates basic movements into lean muscle growth. 3-6 exercises / 8-12 repetitions no more than 1 minute rest coupled with Stabilization & Endurance.
Intro to Strength & Power Training (4 weeks): 2 exercises / 1-6 repetitions 2-3 mins rest – coupled with Hypertrophy, Stabilization & Endurance.