Rebuild Yourself to Look, Move and Perform Better
Ever trained with a nagging joint? Or resigned yourself to tight muscles? Do you feel like your body is breaking down and it's a real struggle to make gains?
You can train SMARTER.
Tune up your physique, enhance joint health and become fitter and healthier with this program.
It's about gains that don't lead to pains.
I want to stay strong, lean and fit for life. I learned from the best and put that knowledge into practice for myself. Then I made it my career. I've trained elite athletes, gotten Hollywood actors in shape and work with clients every day to get them looking, moving and performing better. I practice what I preach and you can see me (literally) go through the right motions on instagram.
It's my business and passion to get people moving and training better.
You can only do that with a well-rounded routine that's looking for longevity. Not just chest, legs, and back days with arbitrary stretches thrown in. Or the odd bit of cardio to see how the ticker is feeling.
How will it improve you?
To REBUILD YOUR BODY, we are going to do things differently. We are going to use 3 key components: functional weight training, cardio & mobility.
'Functional' Weight Training
This means it's well-balanced and there is a functional carryover to life outside the gym. There are 5 fundamental movement patterns to master. Think squat, hinge, lunge, push, pull - most of which are criminally ignored. You'll get to train with a variety of exercises across these patterns to update what you've been doing and rebuild a stronger foundation.
This program is not ignorant about aesthetics. These will help with that. But we'll also target muscles that are often weak and underdeveloped. This helps to bring greater overall muscular balance and stability to the body, so you look better AND become more resilient against injury.
Targeted Core Work
There's a SMARTER way than endless crunches. You'll build a strong and stable core. This will bulletproof your low back, enhance your body's performance AND give you a rock hard mid-section. It's a triple win!
A combination of weights and cardio is a powerful way to lose fat and get better aesthetics. Beyond looks, a strong base of aerobic fitness will increase your work capacity. This means you can train harder for longer. It will speed up your ability to recover between workouts and give you more energy outside the gym. Correct cardio training will get you fitter, healthier and feeling fantastic.
This is the missing link in most people’s training. And it’s key to feeling better in your body. If you neglect it, the body becomes stiffer and seizes up over time. It’s why so many people compensate or modify exercises to compromise for poor range of motion.
Mobility work is weaved throughout this program. You’ll find it in the warm ups and have a progressive mobility plan for your hips, shoulders and spine. It’s going to unglue stiff tissues, grease up those cranky joints and get you moving better. You’ll get better results and build resilient joints in the process.
My plan for you over the next 12 weeks...
Over the next 12 weeks, you will progress through three 4-week blocks of training. Each block is structured the same but the exercise selection and training variables will be different. It’s a progressive program.
Rebuild your Physique
You’ll lay a stronger foundation. Your body will be well-balanced with lean, functional muscle.
Rebuild your Lifts
You’ll work through joint-friendly variations of the ‘big 3’ (squat, bench and deadlift). It’ll show you how to master movement patterns, enhance stability and become stronger and more efficient with the barbell.
Rebuild your Joints
Through a combination of joint-friendly, free weight exercises and direct mobility work. You’ll expand range of motion, rid yourself of tight muscles and increase resilience to injury. You’ll move better and exercises will feel smoother.
Rebuild your Engine
You’ll build a solid foundation of aerobic fitness and an efficient cardiovascular system. You’ll be able to train harder and recover faster. It’ll make you look (and genuinely be) fitter and healthier.
12 Weeks of Progressive Training to Rebuild Your Body.
There are three 4 week blocks of training. They are carefully planned to see maximum results.
Each week features 6 training sessions: 4 weights and 2 mobility / cardio days.
That sounds intense, but this mixed method of exercises helps your recovery and won’t burn you out. You’ll feel ready to crush the gym each time. The program can be adjusted down to 4 days and up to 7 if you want to sneak in an extra cardio / active recovery day.
Over 100 High Quality Exercise Demo's with Coaching Cues.
Each and every weight training exercise has been filmed in crisp HD. I personally perform every exercise to the exact prescribed tempo to give you a clear visual of exercise form. There are descriptions with cues to help you master the movements underneath too. You can view and perform the workouts in REAL TIME. No messing around.
The mobility specific exercises go one step further with full instructional speak-to-cam videos. As these exercises will most likely be new to you, a quick visual and worded description wouldn’t cut it. I’ve handpicked the best bang for your buck mobility moves for the key areas: shoulders, hips and spine.
NOT another PDF - Play Each Workout Right From Your Phone.
This program is the closest thing to having me as your PT. There’s no clicking loads of links and jumping from page to page. Choose your session and simply scroll down as you complete one exercise to the next. That means you can play your workouts in REAL TIME and follow along with ease.
A Comprehensive Nutrition Section
No stone is left unturned. I’ll show you how to calculate your daily calories and macronutrient split. You can work out what’s specific to your body type and body composition goal. Going into ultra-close nutritional detail is not a requirement to be successful with this program. But it’s a great practice to get an understanding of the types of foods and quantities you SHOULD be eating for success.
I have included 3 good nutrition habits and peri-workout recommendations (before, during and immediately after training). There’s also a breakdown of the different food groups. You’ll gain a solid understanding of how nutrition plays into performance and recovery. This will help you structure a meal plan that’s right for you.