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EVOLVE On-Ramp Program

The emphasis of the On-Ramp is on skill development and exposure to our basic movements. It is designed to prepare you to enter our ongoing group classes. We are going to be hammering technique—both to ensure your safety—and success at the next level. We will introduce you to technique and mechanics then intensity. We will be showing you movements that begin with the relatively non technical and progressively more technical. Shifts in body composition are one of the most motivating ways to measure success. We highly encourage you to take “Before” pictures at the beginning of the On-Ramp class. The On-Ramp Program will be 30-45m each session. To get started contact cody@evolvefitnessmb.com


Program


DAY 1
Main Movements
Air Squat
Front Squat
Overhead Squat

Supplementary Movements
Wall Ball
Sit-up
Burpee

Concepts to Discuss
Range of Motion (ROM)
Full ROM is how the body is made to move, taking our joints ligaments, and musculature to the end range of their abilities. If we don’t workout using a full range, we will lose the ability to perform proper range (like squatting to full depth or pressing something directly overhead).

The importance scaling workouts
Scaled workouts help keep the workouts intense, no matter what level you’re at.

Four common movement themes
Discuss these four movement themes which are seen in all nine foundational movements:

Staying on your heels
ROM
Active shoulder
Midline stability


Workout

3 Rounds for time

200m Run

10 Burpees

15 Air Squat

15 Sit-Up

 

DAY 2
Main Movements
Press
Push press
Push Jerk

Supplementary Movement
Box Jump

Concepts to Discuss

Core to extremity 
All good movement starts in the core and radiates out to the extremities (provide your clients with examples like a baseball throw or soccer kick).

Technique
Mastering the basics, before adding intensity to any movement, will lead to better performance in the long run.

Workout

4 Rounds of:

Row 250m
10 Pushpress/Push Jerk
10 Box jump/Step-up

* Use PVC or light Barbell.

Post-Workout

Foam roller, Stretching Lower Body

 

DAY 3
Main Movements
Deadlift
Sumo Deadlift High pull
Medball Clean

Supplementary Movements
Jump Rope
Kettle Bell Swing

Concepts to Discuss
Nutrition
General healthy eating guidelines for the average omnivore participating in endurance classes.
Specific macro ranges/meal planning.

 Workout

30 seconds on, 30 Seconds off of:

Med ball Clean
KBS
Double Under / Single Unders

 

 DAY 4
Main Movement
Snatch with a PVC

Supplementary Movements
Thruster
Pull-up and its scaling

Workout

Fran or some variation of it.

21-15-9

Thruster
Pull-up

Time Cap: 10-12 min.