This 6+ week (3X/week) program is a continuation of the "Movement Fundamentals Phase 1" & "Movement Fundamentals Phase 2" Programs that are available on our website. We recommend that you start with both of those programs before beginning this one, as there are fundamental ideas that are necessary to cover before you begin Phase 3 here!
These Movement Fundamentals Programs give you an introduction to the necessary fundamentals for any program involving human movement! For Phase 3, you will need roughly 45-60 minutes a day, 3 times per week, a pair of squat wedges, a bench, and some light kettlebells or dumbbells, and access to a cable machine.
There is a considerable amount of written instructions in the notes and exercise explanations in the videos included, but unlike Phase 1 & Phase 2, these sessions will be mostly movement, rather than instructional videos.
If you are short on time, we recommend watching the exercise videos prior to the sessions so that you can flow through without taking breaks to watch the videos repeatedly, even though you still might need to refer back to them. As you progress from week to week, we rely even more on consistency and repetition in Phase 3 with very little exercises variations, so your training time will likely decrease as you become more efficient at these movements!
During Phase 3, you will continue to apply the basic breathing, postural, and mobility techniques to general movement patterns for warming up, squatting, hinging, rolling, pressing and pulling.
This program is more of a stand-alone program than Phase 1 & 2, but based on your experience and fitness level, could still be used as a supplemental program and active recovery technique work for more advanced lifters. This program can be completed for any number of weeks based on your progress! Many of our clients still see continued progress with this program at 12 and 16 weeks as they continue to build awareness and add weight in all of the exercises!
Topics Covered in Phase 3 - Continued Work Advancing the Ideas of:
1. Breathing, Posture, & Bracing
2. Advancing Your Shoulder & Hip Mobility
3. Taking Your Stacking to the Next Level for Improved Strength Training
4. Squatting & Hinging Technique
5. Consistently Applying These Ideas!
Sean Jacobs
At Jacobs Fitness, we strive to help our clients master a holistic approach towards health, fitness, and life. We believe that becoming better versions of ourselves is so much more than counting calories, sets, reps, or miles, and that our progress is deeply rooted in considering all of the body’s systems and how they fluidly work together. Our coaching philosophy is root cause-focused rather than symptom-focused, and our passion is guiding our clients towards a healthier lifestyle, teaching you WHAT to do, while also the WHYs and the HOWs behind the action you're taking. Like most people's fitness journeys, our's started from square one. Athletes from a young age, we traded team competition in for a personal one, striving to be the best versions of ourselves. Experiencing the ups and downs while learning the dos and don'ts firsthand, in our own journey, has allowed us to put ourselves in our clients' shoes much more effectively. The overall purpose of our programming, whether in person or online, is to educate you, regardless of age or training status, on the fundamentals of moving, breathing, eating, and living well, taking care of the body as a whole, and mitigating injuries. We believe putting your health first is the most important investment you can make, and we want to help you reach your happiest, healthiest self. We offer an elevated level of service that stands out from the crowd of today's instant gratification-driven and fad diet-laden fitness culture. If you're looking for a change, to dive deeper into your habits and routines, and experience true long-term, LASTING progress, please contact us! We look forward to working with you! "Eat well, train smart, stay consistent and enjoy the process. There are no short cuts, It's a LIFESTYLE."
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