Exercise Sequence &
Movement Science

The program begins each session with targeted movement prep that addresses common postural issues from sedentary work while activating dormant muscle groups.

Scientific Rationale:

• Increases core temperature by 1-2°C for optimal muscle function
• Activates glute and deep core musculature often inhibited by prolonged sitting
• Enhances joint mobility through dynamic range of motion
• Primes nervous system for higher-intensity work

Key Movements:

• Hip circles and leg swings (hip mobility activation)
• Arm circles and shoulder rolls (scapular stability preparation)
• Bodyweight squats (movement pattern rehearsal)
• Plank-to-downward dog (posterior chain activation)

The core of each workout employs compound movements in a circuit format to maximize both strength development and metabolic demand.

Programming Variables:

• Exercise Order: Large muscle groups to small, complex to simple
• Rep Ranges: 8-15 reps for metabolic stress with strength adaptation
• Rest Periods: 30-45 seconds between exercises, 90-120 seconds between circuits
• Progressive Overload: Time-based (increased duration) and skill-based (exercise progression)

High-intensity intervals designed to maximize EPOC and provide a strong metabolic stimulus for continued fat burning.

Protocol Structure:

• Work periods: 20-40 seconds at 85-95% effort
• Rest periods: 10-20 seconds active recovery
• Total rounds: 6-12 depending on fitness level
• Movements: Full-body, explosive, technically simple

Physiological Adaptations:

• Increased anaerobic capacity
• Enhanced lactate buffering
• Improved cardiac output
• Elevated fat oxidation post-exercise

Systematic cool-down addressing flexibility deficits while initiating recovery processes.

Components:

• Heart rate reduction through gentle movement
• Static stretching for chronically tight muscle groups
• Breathing exercises for parasympathetic activation
• Mindfulness integration for stress reduction