What is the goal of this program?
This program is designed to emulate the feel and results of a gym-style split from the comfort of your home. This split is divided by muscle group and can be accomplished with limited to minimal equipment. We manipulate tempo and pauses during reps to emphasize muscle development, yielding similar results to a gym workout without commute.
What equipment will I need for this program?
Equipment requirements are minimal. Most of the exercises can be slowed down and include pauses to compensate for lack of gym access. You may use household objects such as a toolbox (add tools to increase load), gallon jugs, bands or bungee cords, backpacks or any home gym equipment you may own. We include verbal suggestions in the video demos.
What makes this program unique?
One outstanding feature is how the workouts progress in difficulty despite equipment limitations. We manipulate a multitude variables besides increasing the load to elicit the same level of muscle activation. Some of these variables include static holds, increasing time under tension and the utilization of common household items to give participants challenging and progressive workouts each week. You'll be surprised how difficult these workouts will feel.
Anyone who wants to improve their body mechanics (how efficiently your body moves), your balance/stability and overall strength. With proper nutrition this workout will also improve your overall physique and leave you feeling more confident about yourself.
What is the difficulty level?
A beginner can definitely benefit from this program as long as they can be patient with the process and utilize modifications and go slower where needed. An intermediate participant should incorporate more pauses, static holds or include modifications to challenge their stability and balance. There is always to increase or decrease rep ranges by 2-4 reps per exercises depending on ability level.
What modifications should I make if I have any injuries/restrictions?
Day 4 is particularly challenging because it breaks down the steps of a Turkish Getup, which is a very advanced movement. For anyone with a shoulder injury where they can not hold the bridge pose, practice more inchworms and shoulder taps to gain more stability. For beginners, practice the steps you are comfortable with and do additional reps before progressing to the next phase. For anyone with hip issues, warm up with the 90/90 Hip Mobility before every workout and include pigeon pose for 20 sec per side.
How should I structure this in a schedule?
This program is structured for 4 days a week. It is recommended that you try and spread the workouts throughout the week, however, it is okay to perform a few back-to-back days. A good rule of thumb would be to do 1-2 days on in a row before taking one day off. Try not to take more than 2 days off in a row. You may add a bonus 5th day of steady state cardio (20-40 minute walk) and some light stretching to promote recovery.
Can I supplement or add in any other workouts into this program?
Recovery is as essential as training days because if gives time for your muscles to heal and develop. For beginners, we recommend sticking to the 4 day template, you may opt to stretch and go on light walks on your off days to promote blood flow and recovery. For experienced exercisers, adding a Yoga/Barre class or incorporating moderate cardio 1-2 session per week is more than enough. Keep in mind that we include high intensity training in the program to promote fat loss so try not to over do it. Instead, focus on eating healthy, Whole Foods in reasonable portions and getting quality sleep.