MBSC's Adult Program (Phase 1, 4 Weeks) 3 1 Before getting into the "Meat and Potatoes" of the program, it is very important that you remember quality over quantity while completing these exercises. Read and watch the demonstrations carefully, and make sure you are able to do all of the reps and sets that are required. If something doesn't work logistically or you are limited for some reason, we have included alternative exercises for you to do, but most importantly, if an exercise hurts, don't do it. Phase 1 of our Adult Fat-Loss program includes 3 days of lifting/higher intensity conditioning and 2 days of cardiac output work. Here's what to expect throughout the week - Before both the Lifting days and Cardiac Output days, we have included a Foam Roll, Mobility, and Warm Up routine. On typical days our clients will spend 5 minutes Foam Rolling all areas included in the program, about 5 minutes going through our Mobility Drills, and about 10 minutes going through the Warm Up. The Warm Up will always include 1 set of our Lunge Matrix (split squat, lateral squat, rotational squat, and reaching SLDL) along with 2 to 3 sets of Power Work. Power Work consists of Medicine Ball Throwing and Jumping or Bounding variations. - On Lift Days: After completing the Warm Up, we have 3 circuits of lifting consisting of lower body, upper body, and core exercises. Following the lift, we have included conditioning, that we highly recommend you complete! - On Cardiac Output Days: To bridge the gap in between lifting days we recommend that our clients include some Cardiac Output work into there regimen. These days consist of the Warm Up, as highlighted above, and 30-45 minutes of steady riding on a stationary bike. Other tools like elliptical machines, or treadmills also work fine.

Purchase Plan

Total cost: $40.00

MBSC's Adult Program (Phase 1, 4 Weeks)

4 Weeks / 5 Days per Week / Intermediate

Why Purchase

Our 12 Week Fat Loss Program is the program we use at MBSC with 90% of our adult population.

The program contains three 4-week phases, with each new phase adding variation, progression, and different stimuli to avoid plateaus and allow for adaptation.

This is Phase 1 or weeks 1-4 of that same 12 Week Fat Loss Program.

How does this program differ from the Advanced Program?

The two programs are very similar but the biggest differences are in exercise selection and days spent lifting. When training adults and selecting appropriate exercises, the first question we ask ourselves is: does the reward outweigh the risk? If the answer is no and the exercise is too risky, such as Barbell Bench Press or Trapbar Deadlift, two lifts where not everyone has the prerequisite mobility/posture to do, we do not program that exercise. The program is as hard as YOU make it with your own weight selection and rest period. Always think quality over quantity and do no harm.

Where do I access this program?

Follow the link we have provided here (https://www.exercise.com/app) and also visit the App Store on your iPhone or Android and search “Exercise.com”. There you can download the mobile app, sign in, and find your purchased program.

I just bought the program, and am confused about the structure of it?

Starting with foam rolling and ending with “Reaching SLDL” constitutes our warm up. This should be completed 1 time through. From there, we have included 4 circuits or supersets. The first is a Light Implement Power circuit, where you will be throwing med-balls and jumping or bounding. After that you will strength train. The strength portion consists of 3 circuits or supersets typically of 2-3 exercises. Take the first block for example: Goblet Squat 2 x 8, Inline Chop 2 x 8ea, Front Plank 2 x :15. You would do 8 reps of the squat, then do 8 reps of the Chop each side, and finally finish with a :15 Front Plank. Go through that circuit twice and then move on to the next. The chainlinks in the program indicate which exercises are parts of a superset.

How does the program finish each day, do I condition, do I stretch afterwards?

We have included Conditioning every day that we highly recommend you complete. If you have time to stretch after, simply follow the Warm Up protocol provided at the beginning of the workout.

Days 3 and 5 of the program are different. Are they optional, are they recommended?

Days 3 and 5 are optional, but highly recommended. We encourage movement everyday, but lifting weights requires recovery, thus only 3 days of lifting.

If I have any questions, or need help, who can I reach out to?

Email Ken Whittier @ kmwhitti16@gmail.com or Steve Bigelow @ stpbigelow@gmail.com

About Michael

Michael Boyle

Michael Boyle is one of the foremost experts in the fields of Strength and Conditioning, Functional Training and general fitness. He currently spends his time lecturing, teaching, training and writing. In 1996 Michael co founded Mike Boyle Strength and Conditioning, one of the first for-profit strength and conditioning companies in the world. Prior to Co- founding Mike Boyle Strength and Conditioning, Michael served as the Head Strength and Conditioning Coach at Boston University for 15 years, also for the past 25 years he has been the Strength and Conditioning Coach for Men's Ice Hockey at Boston University. Mike also was the Boston Red Sox strength and conditioning coach in 2013 that won the World Series. In addition to his duties at Boston University and the Red Sox, from 1991-1999 Boyle served as the Strength and Conditioning Coach for the Boston Bruins of the National Hockey League. Michael was also the Strength and Conditioning Coach for the 1998 US Women's Olympic Ice Hockey Team, Gold Medalists in Nagano and 2014 Silver medalists in Sochi, and served as a consultant in the development of the USA Hockey National Team Development Program in Ann Arbor, Michigan.

Purchase Plan

Total cost: $40.00

About Michael

Michael Boyle