This fitness program is for those who need an organized way to get back to the physical fundamentals. Whether you’ve been program-hopping, or it’s simply been too long since you last worked out, or even if you’ve never put yourself through an exercise program - Square 1 will allow you to take a balanced approach to strengthen, recondition and begin the journey toward a healthy and functional body composition.

Includes:

• Introduction explaining the “what” and “why” of the program that walks you through the process so you can be fully prepared on Day 1, whenever you choose for that to be

• 4 weeks long

• 3 days/week with an extra optional conditioning Day 4 each week

• All biomotor capabilities trained 

  • Speed, Power, Strength, Agility, Muscular Endurance, Cardiovascular Endurance, Mobility

• All primal functional movement patterns trained 

  • Push, Pull, Squat, Hinge, Gait, Jump, Carry

• All energy systems trained

  • Oxidative (cardio), Glycolytic (low-medium intensity), CP (fast, heavy, explosive)

• Extensive exercise demonstration and coaching commentary document included

• Built-in document input space for record-keeping of notes for sets, reps, weights and personal records

• PDF document including all information and programming

  • Through upload can be used on Google Sheets or Microsoft Excel

Necessary Requirements

• Gym access with basic free weights 

  • Barbells, dumbbells (and/or kettlebells), power rack/rig, pullup bar, medicine balls, boxes, jump rope, bench, lat pull machine, cable machine, TRX straps or gymnastics rings, bands, and a flat, clear surface for short runs

• 30-60 minutes session run time 3-4x per week

• Smartphone or computer

• Printer if you wish to use pen and paper