- The series is 2 weeks long, consisting of 6 workouts (3x per week), which can be repeated for as long as the workout is available.

- The Captain Marvel Program consists of: 3 training days, 2 “activate” days and 1 dedicated rest day. - I recommend training on Monday, Wednesday and Friday. But if your schedule prohibits that, pick the best 3 days for you - “Activate” are days that are not spent in the gym, but include some sort of active movement. Examples are running, yoga, cycling class, climbing, sports, etc.

Every workout is structured into 5 parts with 14 total movements: (1)Movement Prep - 5 exercises done every workout to warm-up the body (2) Activate - Circuit with 4 exercises to the hips, shoulders and key stabilizer muscles ready for the primary (3) Primary - 1 exercise that is the staple, the key lift, of each workout thrusters, squats, and deadlifts (4) Secondary - Circuit with 3 exercises, the fun stuff. The “cool movements” to hit various parts of the body depending on the day (5) Core - Circuit with 2 exercises to challenge your core at the end of every workout

- Get you going Higher, Further, Faster - Develop a lean muscle mass - Burn body fat - Build a strong athletic foundation - Improve overall strength - Sharpen mental clarity and focus

- Focus on your form and time under tension - Proper rest and recovery - Get quality sleep: 8-9 hours a night - Quality nutrition regime that consists of wholesome natural ingredients - Stay hydrated by drinking daily recommendation of water

- The workouts are designed for all levels, as any beginner, intermediate, or advanced level athlete will benefit from this program - This program is also unisex. I use a similar program for clients ranging from Emily Blunt to Bradley Cooper!

- You will need a gym membership - Ideal if your gym has access to equipment such as med balls, sleds and landmines

- Once you are finished with the 2 week program I invite you to try a full month program on my Playbook channel, Jason Walsh - Alternatively, I recommend repeating this program several times, increasing the weight and reducing the rest time between exercises? - Playbook also offers programs from top celebrity trainers like Don Saladino and Magnus Lygdback who train Gal Gadot, Blake Lively, Alicia Vikander, Ryan Reynolds, Ben Affleck, and many others!

- Time to go HIGHER, FURTHER, and FASTER. Tag us @playbook_app using the hashtag #playbook_app as well and we’ll repost you in our Stories!