Philosophy

Balance 3 Main Categories:     Flexibility    -    Strength    -    Conditioning

This can be balanced in every workout, or in general throughout your life. Just make sure that none of them get left out in the long-run.

Step 1:    Select your goals short term (1-3 months). As long as they fit into your long term goals of being healthy, they whatever you pick is fine.

Step 2:    Make your weekly schedule. Find, based off of your goals, where you can fit in your workouts and what you’ll be doing on certain days.

Step 3:     Make sure you progress. Once you feel comfortable with the exercises you select, progress them each week by either adding 2 reps, or adding resistance (weight).

Step 4:     Every 3-4 weeks, progress by either keeping the same exercises and making them more challenging, or progress the exercise and repeat the rep progression.

Weekly Set-up Examples:        Separation

Day 1        Day 2            This can be done 2x’s per week on available days

Stretch      Stretch

Lift            Cardio   

Weekly Set-up Examples:        Combined

Day 1        Day 2            This too can be done a total of 2,3 or 4 days per week, depending on you

Stretch      Stretch

Cardio      Cardio

Lift            Lift

Daily Set-Up Flow Examples:

Combined Day Example            Lift Day Example                        Conditioning Day Example

foam roll (if available)                foam roll (if available)                 foam roll (if available)

stretch                                            stretch                                            stretch

lift                                                    lift                                                  Cardio   

conditioning                                  stretch                                            stretch

stretch