AT-HOME TRAINING

Service Description

This will be a high-performance experience. It isn't just "working hard"—it is a scientifically structured 60-minute block designed to maximize muscle hypertrophy (growth) and metabolic conditioning (fat loss). To achieve that lean, V-tapered physique, the hour is typically divided into five distinct phases: 1. Dynamic Priming (0–10 Minutes) We don't do "static stretching" here. We prime the central nervous system (CNS) and increase blood flow. Mobility Drills: focus on thoracic (upper back) extension and hip openers. Activation: "wake up" dormant muscles like the glutes and rear delts. Potentiation: short, explosive movements (like box jumps or medicine ball slams) to tell your brain it’s time to move heavy weight. 2. The "Big Lift" / Strength Block (10–30 Minutes) This is the core of the session where you are freshest. We focus on Compound Movements that recruit the most muscle fibers. Exercises: pull-ups, overhead presses, or squats. Intensity: heavy loads (75–85% of your max) with longer rest periods (90–120 seconds). Goal: mechanical tension. This builds the "foundation" of your strength and frame. 3. Hypertrophy / Accessory Volume (30–50 Minutes) Now that the heavy work is done, we focus on sculpting the V-shape and the "show" muscles. The Method: supersets or "Giant Sets" (moving from one exercise to another with minimal rest). Target Areas: lateral delts (for shoulder width), lats (for back width), and upper chest. Goal: metabolic stress and "the pump." We use moderate weights with higher reps (10–15) to drive nutrients into the muscle. 4. The Metabolic Finisher (50–55 Minutes) This is the "Intensive" part that shreds the body fat. We push your heart rate to the limit. The Tools: heavy bag boxing intervals, or "EMOMs" (Every Minute on the Minute). Duration: 5 minutes of maximum effort. Goal: increase EPOC (Excess Post-exercise Oxygen Consumption), meaning you continue burning fat for hours after you leave the gym. 5. Targeted Core & Decompression (55–60 Minutes) We end with specific work for the V-taper and abs. Movement: hanging leg raises or cable crunches to "etch" the abdominal walls. Recovery: static stretching of the muscles worked and deep diaphragmatic breathing to switch your body from "Fight or Flight" (Sympathetic) to "Rest and Digest" (Parasympathetic) mode. This session is taken place at your location (home gym, or nearby facility).