APX MVMT Free Workouts | Week 48-25 (New Cycle!!)
Happy Monday! Here’s this week's workouts: 3 strength training sessions, 2 functional conditioning sessions.
Choose Strength Training to build power, muscle, and strength.
Choose Functional Conditioning to build strength, muscle, and cardiovascular fitness.
The rest of the week? That's yours! Play your sport. Get Outside. Take a rest day if you need it. Exercise shouldn't dominate your life, it should add to it. That's what we are all about at APX MVMT.
This week starts a new 6 week cycle!! We’ll be focusing on building SL strength leading into ski season and getting ready for out New Year’s Strength-Balance assessment starting the week of Jan 5th!
Exercise for an active life.
Upper Body Strength:
Main Lift: Bench
5 Sets x 10 Reps (Same weight across all sets)
Successory Work: 3-5 Sets
Pull-Up or Lat Pull-Down x 8-12 Reps
DB/KB or Cable Chop x 8-12 Reps
Explore: 3 Sets x 8-12 Reps
Pick 1-3 exercises you want to explore!
Examples: OH Carries, Curls, Triceps, Cable work, etc.
Lower Body Strength:
Main Lift: Sumo DL
5 Sets x 10 Reps (Same weight across all sets)
Successory Work: 3-5 Sets
SA Bird-Dog Row x 8-12 Reps
Hanging Knee Raises x 8-12 Reps
Explore: 3 Sets x 8-12 Reps
Pick 1-3 exercises you want to explore!
Examples: Carries, Sled Work, Jump Lunges, Box Jumps, etc.
Single Leg Strength:
Main Lift: Box Step-Up’s or Split Squat
5 Sets x 5 Reps/Leg (Same weight across all sets)
Successory Work: 3-5 Sets
Hamstring Curl x 8-12 Reps
Banded Dead-bug x 8-12 Reps
Explore: 3 Sets x 8-12 Reps
Pick 1-3 exercises you want to explore!
Examples: Carries, Presses, Sled Work, Jump Lunges, Box Jumps, etc.
Functional CONDITIONING #1:
20 Min AMRAP:
Goblet Squat x 15
OH Carry x 50ft/arm
Plank x 1min
RowERG or SkiErg x 12-15 Cal or 1-2min
Complete as many rounds as possible in the time frame. Rest as needed.
Functional CONDITIONING #2:
Every 4 Min x 5 Sets
Push-Up x 15
SA Bird Dog Row x 10/arm
Sit-Up x 20
Jump Rope x 50 (Double Under’s or Single Under’s)
Complete all movements within the time window. Rest remaining time.
Join the community redefining what it means to stay active through strength training and sport.
We structure training in 6-week blocks to build sustainable progress. Each strength session includes:
1 Main Lift - Build foundational strength
2 Successory Movements - Support and reinforce the main lift
Explore - This is where you pick 1-3 exercises you want to work on. That interesting thing you saw online? Do It! The focus here is to just have a little fun.
On non-lifting days, we encourage you to play your favorite sport, swim, run, or stay active in ways that fuel your life outside the gym.
This isn't about exercise for the sake of exercise. It's about building a body that shows up for everything you want to do.
Don’t forget to bookmark the main blog and be sure to join our newsletter if you haven’t already.
Move. Improve. Repeat.
APX MVMT Lab | Lifting + Sport Combined. Build strength, improve endurance, and train for longevity.
