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.