Aruka Blueprints are expertly designed programs to optimize performance, prevent injury, and enhance well-being. Focused on improving Movement IQ through correct movement, motion therapy, and athletic performance principles, they offer pathways for success across many areas – from Aquatics rehabilitation to progressive Strength and Speed Training.
Find your Aruka Blueprint in the inventory listing below.
Over a 1-month period, this 4-day-per-week program aims to enhance endurance, balance, and skill development while incorporating progressive strength-building exercises.
The Restoration Program is a structured, 1-month training block designed for individuals looking to rebuild foundational strength, balance, and endurance while improving range of motion (ROM) and overall mobility.
The Resurgence Program is a high-intensity, 1-month 5-Day-Per-Week training block designed for individuals aiming to maximize strength, power, and endurance.
The Aquatic Motion Therapy Program is a specialized 1-month program designed to improve range of motion, strength, endurance, and flexibility using water's low-impact environment.
This Blueprint is designed to enhance muscular strength and endurance via "bands". This can be used for any age group, it is designed to work every muscle in a intense fashion.
The Advanced Become Agile Blueprint is a comprehensive 1-month training plan designed for those looking to push their agility, speed, and coordination to elite levels.
The Beginner Become Agile Blueprint is a 1-month training plan designed for individuals looking to develop foundational agility, speed, and coordination.
The Intermediate Become Agile Blueprint is a 1-month training plan designed for individuals with some experience in agility and speed training. This program aims to improve agility, speed, strength, and coordination through advanced exercises and drills.
The Become Athletic – Advanced Blueprint is a comprehensive 1-month training plan designed for advanced athletes aiming to optimize agility, strength, speed, and coordination.
The Beginner Become Athletic Blueprint is a 1-month, 4-day per week program designed for individuals new to athletic training. This program focuses on building fundamental skills in agility, coordination, strength, and endurance through structured, easy-to-follow workouts.
The Become Athletic Intermediate Blueprint is a 1-month, 5-day per week program designed for individuals looking to further develop their athletic performance. This program focuses on building coordination, strength, power, speed, and endurance through intermediate-level training.
The Advanced Become Coordinated Blueprint is a 1-month, 5-day per week program designed to enhance balance, coordination, agility, and spatial awareness through advanced drills.
The Beginner Become Coordinated Blueprint is a 1-month, 3-day per week program designed for individuals looking to build foundational coordination, balance, and agility.
The Intermediate Coordination Blueprint is a 1-month, 4-day per week program designed to advance coordination, balance, and agility skills. This program focuses on developing complex movement patterns and improving reaction time and proprioception.
The Become Fast Advanced Blueprint is a 5-day per week, 4-week program designed to enhance acceleration, top-end speed, power, and agility through advanced training methods.
The Become Fast Beginner Blueprint is a 4-day per week program designed to introduce speed, power, and acceleration training.
The Become Fast Intermediate Blueprint is a 5-week, 4-day per week program designed to build speed, power, acceleration, and deceleration.
The Advanced Become Mobile Blueprint is a 1-month, 5-day per week program designed to enhance mobility, strength, and balance.
The Beginner Become Mobile Blueprint is a 1-month, 3-day per week program designed to build foundational mobility, balance, and flexibility.
The Intermediate Become Mobile Blueprint is a 1-month, 4-day per week program designed to enhance mobility, strength, and balance.
The Advanced Become Powerful Blueprint is a 1-month, 4-day per week program designed to maximize power through high-intensity strength training and advanced techniques.
The Beginner Become Powerful Blueprint is a 1-month, 4-day per week program designed to help beginners develop strength, power, and agility through structured exercises and foundational power training.
The Intermediate Become Powerful Blueprint is a 1-month, 4-day per week program designed to enhance strength, power, and agility through structured exercises and intermediate-level power training.
The Advanced Resilient Blueprint is a 1-month, 4-day per week program designed to build strength endurance, power, and aerobic and anaerobic capacity through advanced training methods.
The Beginner Resilient Blueprint is a 1-month, 3-day per week program designed to build foundational strength endurance, power, and aerobic and anaerobic capacity through simple, structured workouts.
The Intermediate Resilient Blueprint is a 1-month, 4-day per week program designed to build strength endurance, power, and aerobic and anaerobic capacity through more advanced exercises and routines.
This Blueprint is designed for people trying to increase in strength at the advanced level - using techniques such as "Westside Barbell Methodology".
This Blueprint is designed for people trying to advance in strength in the early stages - using "bodyweight exercises" then introducing weight in the second half of the blueprint.
This Blueprint is designed for people trying to advance in strength using various circuits and blocks - its designed to delve deeper into the weight room aspect of lifting.
The Foot/Ankle Blueprint is a 1-month, 5-day per week program designed to improve foot and ankle strength, stability, and mobility.
The General Motion Therapy Blueprint is a 1-month, 5-day per week program designed to improve mobility, strength, and stability across multiple areas of the body. This program targets the foot, ankle, knee, hip, pelvis, low back, and shoulders using a variety of functional exercises and therapy techniques.
The Hip/Pelvis Master Blueprint is a 1-month, 5-day per week program designed to improve hip strength, stability, and mobility through targeted exercises and circuits.
The Knee Restoration Blueprint is a comprehensive,4 Week - 5-day per week program designed to restore knee strength, stability, and mobility.
The Low Back Blueprint is a comprehensive, 4-week, 5-day per week program designed to improve low back strength, stability, and mobility.
This Blueprint is designed to enhance muscular strength and endurance via "machines". This can be used for any age group, it is designed to work every muscle in a intense fashion.
This is a 3 Day Program that enhances muscular strength and hypertrophy using various forms of exercises.
This is a 4 Day Program that enhances muscular strength and hypertrophy using various forms of exercises.
This is a 6 Day Program that is specifically targeting different muscle groups in the AM and PM each day. Very difficult and time consuming.
This is a 6 Day Program that enhances muscular strength and hypertrophy using various forms of exercises.
The Shoulder Blueprint is a comprehensive, 4-week, 5-day per week program designed to improve shoulder strength, stability, mobility, and overall functionality.
The Spinal Decompression Blueprint is a 1 month 5-day per week program designed to progressively improve spinal mobility, core strength, and overall spinal health.
This is a 3 Day Program that enhances muscular strength and hypertrophy using various forms of exercises. This targets the upper body, but also has a heavy emphasis on the lower body muscles to acheive optimal growth.
This is a 4 Day Program that enhances muscular strength and hypertrophy using various forms of exercises. This targets the upper body, but also has a heavy emphasis on the lower body muscles to acheive optimal growth.
This is a 6 Day Program that enhances muscular strength and hypertrophy using various forms of exercises. This targets the upper body, but also has a heavy emphasis on the lower body muscles to acheive optimal growth.
This is a 6 Day AM and PM Program that enhances muscular strength and hypertrophy using various forms of exercises. This targets the upper body, but also has a heavy emphasis on the lower body muscles to acheive optimal growth. Very difficult and long.
