Welcome to Integrate (Loaded). Of all our programs, this is the one that will look the most familiar, or at least like something you might expect to see in a more commercial-type gym. Provided there’s a corner to move and groove with some of our - er - less traditional movements.
Warm-Up Sequence - The Walking Warm Up and maybe a little Bird Dog combo as a bonus.
Movement 1 - Squats! 2-4 sets, between 6-10 reps. Be sure to read the description and watch the videos below for this one, because this is a big world opening up to you.
Movement 2 - 1.5 Leg Deadlift. 2-3 sets of 5 per leg.
Movement 3 - The Spider Flea Roll Jam. A playful, but intense, finisher. 1-3 rounds. Read the description for more details.
Movement 4 - The Pigeon and the Pigeon Plus hip openers. Spend about 3-5 minutes trying this one out. Be slow, be precise, be present.
Now, today might seem like there is less stuff overall in the programming. That's because here we combine the ideas of the Support Repetition and the GPP into one jam (don’t worry if this sounds like jargon. We’ll get into it later on when we discuss Program Design). In other words, we're combining two steps of this workout into one. This is a groovy intro for creating future jams of your own.
Warm-Up Sequence - Neck and Shoulder Openers and Wrist Mobility. 10 reps or so on each of the neck and shoulder grooves. Then about 20-30 seconds each on the wrists.
Movement 1 - Overhead Presses. 3 sets of 6-10 reps on the press of choice. But there is a caveat here. See the description for details.
Movement 2 - Step-n-Reach Crawl Plank Jam. There's a lot to this. 1-3 rounds, but check out all the details.
Movement 3 - Child's Pose Jam. They've played hard today, the shoulders and spine. Let's the release some tension. 1-3 rounds of this slow, precise jam.
Today, we put an emphasis on picking stuff up and carrying it. It's a simple day, but that, as we often mention, isn't synonymous with easy.
Warm-Up Sequence - Walking Warm ups, 1 round. The Compass, 2-3 rounds, if not more.
Movement 1 - The Deadlift! 3 sets of 8-10, with 1-2 minutes rest in between.
Movement 2 - The Bent Row. 3 sets of 8-10 reps. 1-2 minutes between sets.
Movement 3 - Carry and Crawl Combo. Pick a distance, and carry something down to the chosen point and back, then crawl the same route. Then rest. Or, if it's particularly far or the weight is heavy, carry something down, crawl back, then rest. Reverse the order for the next set. Repeat for 2-4 sets, either version.
Movement 4 - The Hip Opener Jam. Try each part, then put it together if it feels good.
There are some big similarities to last week, but also some important differences. Check each step below for details.
Warm-Up Sequence - The Walking Warm Up and maybe a little Bird Dog combo as a bonus.
Movement 1 - Squats! 2-4 sets, between 6-10 reps. Be sure to read the description and watch the videos for this one. We're going to play off how last week went.
Movement 2 - Jump and Land. 2-3 sets of 6. Keep the rest between sets to about a minute.
Movement 3 - The Squatty Gorilla Jam. A playful, but intense, finisher. 1-3 rounds. Read the description for more details.
Movement 4 - The Pigeon and the Pigeon Plus hip openers. Spend about 3-5 minutes trying this one out. Be slow, be precise, be present.
Once again, like last week's Day 2, we're combining programming categories into a bit of a re-mix. After the warm-ups, we'll start with what was actually Movement 3 of Day 2 last week. Then this week's Movement 3 is a groovy advanced version of something you were practicing in the Initiate Program.
Warm-Up Sequence - Neck and Shoulder Openers and Wrist Mobility. 10 reps os so on each of the neck and shoulder grooves. Then about 20-30 seconds each on the wrists.
Movement 1 - Step-n-Reach Crawl Plank Jam. There's a lot to this. 1-3 rounds of this, but check out all the details.
Movement 2 - Get-Ups with Windmill. 3 sets of 5 per side. Keep the rest periods a little shorter, like 30 seconds to a minute between sets.
Movement 3 - Child's Pose Jam. They played hard today, the shoulders and spine. Let's release some tension. 1-3 rounds of this slow, precise jam.
Once again, we put an emphasis on picking stuff up and carrying it. It's a simple day, but that, as we often mention, isn't synonymous with easy.
Warm-Up Sequence - Walking Warm Ups, 1 round. The Compass, 2-3 rounds, if not more.
Movement 1 - The Deadlift! 3 sets of 8-10, with 1-2 minutes rest in between. How'd the last workout go? Can we add a rep or a few pounds to what we did last week without losing technique?
Movement 2 - The Bent Row. 3 sets of 8-10 reps. 1-2 minutes between sets.
Movement 3 - Carry and Crawl Combo. Pick a distance, and carry something down to the chosen point and back, then crawl the same route. Then rest. Or, if it's particularly far, or the weight is heavy, carry something down, crawl back, then rest. Reverse the order for the next set. repeat for 2-4 sets, either version.
Movement 4 - The Hip Opener Jam. Try each part, then put it together if it feels good.
Remember: This is a six-week program. If you are on your first time through, once you've completed this day, it's time to recycle back up to Week 1 Day 1. This time around, if you're ready, try one of the progressions. If it doesn't feel right, don't worry. Stick with the level that does feel right. Keep at it, and your abilities will improve. Just because we said it was a six-week program doesn't mean it can't actually be an eight, ten, or twelve-week program. You do you. We ain't tryin' to tell you how to live your life.
Yep. We get it.
This isn't like other programs. Our on-ramp isn't necessarily steep, but it is long.
Now that you've made it through the educational phase (you know, the time you spent watching the videos and learning the movements), you might need a little helper to get through using this material as a workout template.
Enter the Integrate (Loaded) Cheat Sheet. This is an outline of the entire program, with each day laid out as a workout. This way, you can have a handy reference guide to help keep you on track. To make it even sweeter, we've included hyperlinks to short videos of each of the movements, just to serve as a memory jog or reminder.