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EVOLUTION is a cutting-edge strength and conditioning program meticulously crafted to elevate your fitness journey. This innovative protocol is underpinned by scientific principles to help you achieve multiple fitness goals, whether you're an aspiring athlete or simply seeking remarkable physical transformation.

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As a Functional Training Specialist, I empower people to reach their peak well-being. Through hybrid strength training and mobility exercises, we unlock your potential, enabling you to move better, feel stronger, and embrace the joy of training in every stride of your journey.

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EVOLUTION is tailored for individuals of all backgrounds and fitness levels who share a common goal: to become stronger, leaner, more functional and mobile, while gaining a deeper understanding of their own bodies.

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FUNCTION - MINDSET - PURPOSE

Leg EVOLUTION

Low Intensity Cardio (Zone 2)

Push/Pull EVOLUTION A

Moderate Intensity Conditioning

Lower Body Based HIIT

Push/Pull EVOLUTION B

Recovery Protocol

Use the Primal Ignitor program to properly execute the routine to start this workout. 

Primal Ignitor

Primal Ignitor (Squat Based)

Perform 3-4 supersets in total for this block. With minimal rest between exercises, 1-2 minutes of rest between supersets. And 3-4 minutes of rest between blocks.

Choose one of the options from the video, making sure to not always perform the same variation. 

Deadlift

Choose one of the options from the video, making sure to not always perform the same variation. 

*REMEMBER, the strict nordic curl IS the goal.

Hamstring Curl

Block 1

Perform 3-4 supersets in total for this block. With minimal rest between exercises, 1-2 minutes of rest between supersets. And 3-4 minutes of rest between blocks.

Choose one of the options from the video, making sure to not always perform the same variation. 

*make sure to perform 8-10 reps per side on this movement

Split Squat

Choose one of the options from the video, making sure to not always perform the same variation. 

Goblet Squat

Block 2

Good Mornings

Choose one of the options from the video, making sure to not always perform the same variation. 

*make sure to perform 8-10 reps per side on this movement

Lateral Lunge Clean

Block 3

This is the follow along video of how to properly execute each movement, in real time. You will be given vocal cueing, and be able to see exactly how the movements are to be performed.

Below are short clips of the movements, for quick recall after watching this full length video.

Decompression Flow

Slow down... Mindfully focus on breathing, and deliberately lowering your heart rate.

Perform exercise for 1 minute. 

Up Dog/Down Dog

Thread The Needle

High Lunge W/ Reach

Seated Shoulder Extension

Pigeon Pose

Bretzel

Lateral Leg Swings

Front To Back Leg Swings

Up/Downs

Standing Torso Twists

Lizard Lunge Rotations

Pre-Cardio Mobility

Choose your cardio of choice. (cycling, rowing, swimming, running, hiking, incline walking, etc)

As you will see in the video, rucking is my preferred Zone 2 cardio :)

Zone 2 Cardio

Cardio Block

Half Kneeling Rockers

Resting To Perching Pigeon

Down Dog To Front Step

Childs Pose To Cobra

Post-Cardio Decompression

Primal Ignitor (Pull Based)

Perform 3-4 supersets in total for this block. With minimal rest between exercises, 1-2 minutes of rest between supersets. And 3-4 minutes of rest between blocks.

Choose one of the options from the video, making sure to not always perform the same variation. 

*if bodyweight pull-ups are too easy for the given rep range, add a weight belt for added resistance.

**if bodyweight pull-ups are too difficult, perform a lat pulldown

Mixed Grip Pull-ups

Overhead Press

Bent Over Row

Choose one of the options from the video, making sure to not always perform the same variation. 

*if bodyweight dips are too easy for the given rep range, add a weight belt for added resistance.

Dips

Dip Variations

Perform 3-4 supersets in total for this block. With minimal rest between exercises, 1-2 minutes of rest between supersets. And 3-4 minutes of rest between blocks.

Choose one of the options from the video, ideally performing the pullover on the swiss ball.

Pullover

Bicep Curls

Use this video as a template to maximize your output!

Cardio options: 
cycling, rowing, jump rope, running, heavy bag, stepmill, etc

Zone 3 Cardio

Side Plank

V-ups

Bicycle Crunch

Moderate Intensity Cardio

Pre- Cardio Mobility

Use this video as a template to crush this workout!!

Instruction

Tabata format: 20 seconds work, 10 seconds rest. 8 rounds = 4 min

KB Swing

Jumping Side Kickthrough

Tabata #1

Find a hill. Sprint up as fast as you can.

Tabata format: 20 seconds work, 10 seconds rest. 8 rounds = 4 min

Hill Sprints

Tabata #2

Primal Ignitor (Push Based)

Perform 3-4 supersets in total for this block. With minimal rest between exercises, 1-2 minutes of rest between supersets. And 3-4 minutes of rest between blocks.

Choose one of the options from the video, making sure to not always perform the same variation. 

*if bodyweight chin-ups are too easy for the given rep range, add a weight belt for added resistance.

**if bodyweight chin-ups are too difficult, perform a reverse grip lat pulldown

Chin-up Variations

Choose one of the options from the video, making sure to not always perform the same variation. 

*REMEMBER, the strict hindu push-up IS the goal.

Hindu Push-up

Yates Row

Tricep Extension

Perform 3-4 supersets in total for this block. With minimal rest between exercises, 1-2 minutes of rest between supersets. And 3-4 minutes of rest between blocks.

Choose one of the options from the video, making sure to not always perform the same variation. 

*REMEMBER, the strict ab wheel rollout IS the goal.

Rollout

Calf Raise

Choose one of the options from the video, making sure to not always perform the same variation. 

Perform these exercises for time or distance. 30-45 seconds for time, 25-50 yards for distance.

Loaded Carry

Use the follow along video to perform the stretches properly and for the correct timeframes, until you can execute the routine on your own.