GET 25% OFF YOUR FIRST 3 MONTHS!

Limited time - use promo code: BADASH at checkout

KICKSTART

KICKSTART

4 Seasons

You wouldn’t build the house of your dreams on a bad foundation, right?? Think of your body as your most precious piece of real estate! Whether you’re looking to run a 5K (a marathon?!), finally join that soccer league? Maybe you want to know you’re strong enough to tackle any workout or Trader Joe’s trip that comes your way— this is your program!

You know we’re going to lift some weights, but get ready too understand the WHYS and HOWS of strength work. We’ll deep dive into functional movement and mobility so you can feel confident as you build a rock solid foundation. Here’s what to expect:

WEEKLY
4X 55 Min Strength & Conditioning Classes
1X Mobility / Stretch Session
1X Cross training (on your own)
1X Rest day!

EQUIPMENT LIST
2X Medium & 2X Heavy Dumbbells
1X Foam Roller (optional but highly recommended)
1X Towel (for cushion & sliding)
1X Bench (coffee table, chair, couch option) *no step ups*

KICKSTART
  • ROLL IT OUT

    EQUIPMENT: Foam Roller

    PREVIEW:
    Get the run down on foam rolling. We'll talk posterior chain focus, how to setup and progress through each muscle group, and more!

  • KICKSTART 01

    EQUIPMENT: (2) Medium (2) Heavy Weights; (1) Towel, Bench (optional)

    PREVIEW:
    Mobility / Stretch Series
    Activation: Bear Plank Hold, Bilateral Bounce to High Knee, Single Leg Deadlift Reach
    Power/Agility: Vertical Jumps, Weighted Chest Pass, Lateral Bounds Plank Push Aways
    Lift #1: Goblet Squat...

  • KICKSTART 02

    EQUIPMENT: (2) Medium (2) Heavy Weights; Towel, Bench (optional)

    PREVIEW:
    Mobility / Stretch Series
    Activation: Bear Planks, Pogo Hops, Runner Deadlift w Rotation
    Power/Agility: In & Outs, Power Cross Overs, 45 Degree Bounds, Bound
    Lift #1: Lateral Squats, Floor/Bench Press
    Lift #2: 1/2 Kneel P...

  • CROSS TRAINING

    2.76 MB

    What do I do on “Cross Training” days?

  • KICKSTART 03

    EQUIPMENT: (2) Medium (2) Heavy Weights; Towel for Floor Slides, Bench (optional)

    PREVIEW:
    Mobility / Stretch Series
    Activation: Plank Floor Slides, Bridge & Walkout, Single Leg Deadlift reaches
    Power/Agility Drills: Lateral Hops, Standing Pass with Rotational Pass, Lateral Toe Tap, Push Up Rel...

  • FULL HOUSE

    EQUIPMENT: Wall/Chair, 2X Small Hand Towels

    PREVIEW:
    We’ll focus on opening up with shoulders with to better overhead extension and scapular restoration.. aka fight the slouch! Hip openers like froggers sits, tall kneel hurdles, and cross body 1/2 kneel reaches. One last mid foot drill to take c...

  • KICKSTART 04

    EQUIPMENT: (2) Medium (2) Heavy Weights; Towel for Kneeling Cushion, Bench (optional)

    PREVIEW:
    Mobility / Stretch Series
    Activation: Bear Plank Variation, Single Leg Deadlift Rotations
    Power/Agility Drills: Lateral Bound, Power Cross Overs, Acceleration/Deceleration Drill, Vertical Power
    Lift #1...

  • KICKSTART CALENDAR

    833 KB