THE PROBLEM

The exercise and fitness landscape is an endless sea of confusion, bro-science, and do-it-yourself instagram hacks that lead to injury, inconsistency, and failure.

THE SOLUTION

Instead of trying another fad, or giving up entirely, join The Movement Lab’s clear and sustainable twice-weekly personal strength training program.

Motivation isn’t the problem.
The approach is.

TRAINING VALUES

All our trainers train under the same approach and values. We train the way we teach.

  • The only sustainable training approach is a consistent one. The goal is to avoid injury, burnout, and distractions over the long term. Imagine where you could be in one year training 2x/week?

  • There’s not many things in life you can be successful at without paying attention to the details. Same with strength training. Positioning matters. Progressions and regressions ensure things aren’t being missed. Not to mention, the details keep you safe.

  • Strength training is a skill worth learning. It takes time, patience, and focused effort over the long term. The progress compounds and the results will speak for themselves.

  • Progressive overload requires sufficient recovery. It’s why we recommend training 2x per week. Especially as we age, and given life’s other demands, sufficient recovery is critical. Some light soreness is okay. Training to failure won’t work.

  • We’re all busy. No one has time to spend 5-10 hours a week in the gym. And if that was something you enjoyed and were already doing, you probably wouldn’t be here. Two focused training sessions per week over the long term will defer results and progress you can’t imagine.

HOW WE TRAIN

some example progressions

MAJOR MOVEMENT PATTERNS

more example progressions

Exercise Progressions — The Movement Lab

Hinge patterns

Bilateral Deadlift

  • 01Hinge to wall↓
  • 02Elevated single KB deadlift↓
  • 03Single KB deadlift↓
  • 04Elevated two KB deadlift↓
  • 05Two KB deadlift↓
  • 06Trap bar deadlift↓
  • 07Barbell deadlift

Single Leg Deadlift

  • 01Staggered stance single KB deadlift↓
  • 02Staggered stance two KB deadlift↓
  • 03Slide assisted two KB deadlift↓
  • 04Single leg deadlift with two KBs↓
  • 05Single leg deadlift with one KB
Squat patterns

Bilateral Squat

  • 01Plate reaching squat↓
  • 02KB goblet squat↓
  • 03Two KB front squat↓
  • 04Zercher squat↓
  • 05Barbell squat

Single Leg Squat

  • 01Band assisted split squat↓
  • 02Slider assisted reverse lunge↓
  • 03Rear foot elevated split squat↓
  • 04Skater squat↓
  • 05Squat to bench↓
  • 06Elevated squat to bench↓
  • 07Pistol squat
Push & Pull Patterns

Pull-ups

  • 01Isometric bar holds↓
  • 02Banded chin-ups↓
  • 03Chin-ups↓
  • 04Pull-ups↓
  • 05Weighted pull-ups

Push-ups

  • 01Push-ups on barbell/bench↓
  • 02Push-ups↓
  • 03Feet elevated push-ups↓
  • 04Banded push-ups↓
  • 05Slide assisted one-arm push-ups↓
  • 06One-arm push-ups on barbell/bench↓
  • 07One-arm push-ups↓
  • 08One-arm one-leg on barbell/bench↓
  • 09One-arm one-leg push-ups
Kettlebell Ballistics

KB Ballistic Progressions

  • 01KB hikes↓
  • 02Single swing↓
  • 03KB swings↓
  • 04Single arm KB swings↓
  • 05Single arm KB snatches

Every exercise, weight, and progression selection is based on you.

Love getting strong.