Workout Plans Category

The “Movement Practice Method”

The “MOVEMENT PRACTICE METHOD” is built on 3 Principles + 3 Actions Steps applied with consistency and purpose for 30-60-90-100x Lifestyle days. Principle 1:  The Joint by Joint Rule The Joint by Joint Rule states that each joint of the body has a mobile or stable duty while moving in functional biomechanics.  “The whole is […]

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Workout N.E.W.S.

16 Minute Workout 4x 4 Minute Stations Nutrition – Focus: Energy Systems & Calorie Burn 4 minute AMRAP of: A1. Row 250m A2. Air Assault Bike 5 cals______________________________________________ Exercise – Focus: Strength Stability & Quality Movement4 minute EMOM of: B1. 7 Tempo Squats (4-2-1)_______________________________________________ Wellness – Focus: Mental Toughness & Stability 4 minute EMOM of: […]

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Large Group Fitness Strength Workout

Warm Up – Mobility & Flexibility Speed, Agility & Quickness – Lateral Shuffle 4x 5+5 meters Activation – 3 sets of:A1 – Single Leg Dead Lift 8/8A2 – 1/2 Kneeling Shoulder Press 8/8 A3 – Bench Single Leg Hip Thrusters – Ability Level Workout – 24 minute EMOMB1 – Hip Mobility Drill Options B2 – […]

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Group Personal Training Workout

YouTube Channel – Coach Chris Giesking Warm Up: Foam Roll & Stretching **5 minutes of Dynamic Movement & Flexibility Activation: Plank and Body Bracing Practice 5 minutes or 3 Rounds**1 minute Plank Ability Level + 10 DB Posture Bicep Curls ** Optional Set: **(FITNESS ABILITY LEVEL IS HIGH)15 minutes of: A1 – 10/10 Single Leg […]

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Pain Free Exercise – Improve your Flexibility

During the course of your life you will experience aches and pains in various areas of your body.  It’s apart of being a human.  Pain is apart of life and the process of growing, especially if you want to push through to new levels of fitness. During this journey, you most likely have had: *Sore […]

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Improve your Ability to Move with the Joint by Joint Rule.

Movement patterns are combinations of movements we do everyday to live our lives.  Just getting out of bed is a combination of movements in planes of motion making a movement pattern.  How you move is a combination of repeated patterns.  The most common in exercise are known as the 7 basic movement patterns. To improve […]

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Movement Improvement Program – Your Future Joint Health will THANK YOU!

Movement quality done consistently is far more important than random or infrequent high intensity efforts towards on going goals that never have clear direction.  Consistency working on and drilling functional human movements is the clear direction.  Develop a foundation for stability in all movement patterns, then strengthen all movement patterns.  Maintaining good function and pushing […]

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Body Weight Routines for Health & Vitality

WHY Body Weight Routines? *  Time Efficiency *  Zero to Little Equipment Needed and No Set Up Time *  Promote Relative Strength *  Enhance Body Control *  Provide Self Awareness to Limitations *  Excellent Method to Keep Joints Health *  Can be Preformed Anywhere *  Intensity can be Controlled by Speed, Time & Skill #1. […]

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Can you spot reduce? If not, Try this Interval Strength Training Program.

When people ask me the best exercise for abs I tell them…… Table push-aways! I can’t even tell you how often I hear someone at the end of the workout say something like, “I need to do more abs, I want to get that six-pack.” In fact, this site ran a Q&A on the topic […]

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