The purpose of this format is to continue to prioritize compound movements during weightlifting for developing strength and capacity in movement patterns as well as aid in muscle hypertrophy, body composition changes, and increasing metabolism. During this mesocycle, there will be the addition of more athletic based movements, primarily with kettlebells but utilizing other equipment and bodyweight as well, in full body, “functional”, multidirectional, and power-speed based movements added onto the end of the strength training workout. One full body day per week will be dedicated to banded hypertrophy training for body composition effects as it is less taxing on tendons and joints given the higher impact demands of prior workouts and pilates-style core and animal based flow movements for well roundedness; this day may be substituted for anything that better suits your passions or preferences. Conditioning and cardio days are programmed to allow for heart healthy aerobic effects while avoiding burn-out from excessive high intensity and also allowing for some flexibility to include any outdoor activities and play that you may enjoy. Yoga, mobility, prehab, and core work is seamlessly integrated so you have all you need in one place to pursue an athletic, well-rounded body that is resilient and healthy looking, can move pain free through movement patterns, has longevity in mind, and creates space for breath and nervous system regulating practices.