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.
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This "Free Blueprint" is a 1 Week - 5 Day Sample that shows the format and layout for our programs here at Aruka! We hope you want to see more of what we offer at Aruka!
This is a classic "Strength and Conditioning" Blueprint with some mobilization, stretching, balance, and decompression blocks sprinkled throughout!
What you see is just the tip of the iceberg here at Aruka! With over 2500+ exercise videos at your fingertips we are here to assist you on your health journey! We hope you join the Aruka familiy and let us help you reach your optimal health!
"Rememeber Movement is Medicine!"
- Kent Johnston, Founder of Aruka
The Rejuvenate Program is designed to take your recovery and fitness journey to the next level with an increased focus on strength, coordination, and power. 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. With a focus on gradual recovery and holistic fitness, this program integrates various skill-building exercises to promote a well-rounded, functional fitness routine.
The Resurgence Program is a high-intensity, 1-month training block designed for individuals aiming to maximize strength, power, and endurance. This 5-day-per-week program challenges your athleticism with advanced balance, coordination, and skill-building exercises, combined with targeted power and strength training.
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. The buoyancy and resistance of water offer an ideal setting for rehabilitation, injury prevention, and improving joint mobility, making this program perfect for those with joint pain or in recovery. Each session is performed in shallow water, ensuring accessibility and safety.
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.
Duration: 1 month
Frequency: 4 days per week
Workout Structure:
Day 1: Warm-Up, Band Strength/Endurance Block (Upper or Lower), Decompression/ROM
Day 2: Warm-Up, Band Strength/Endurance Block (Upper or Lower), Decompression/ROM
Day 3: Warm-Up, Band Strength/Endurance Block (Upper or Lower), Decompression/ROM
Day 4: Warm-Up, Band Strength/Endurance Block (Upper or Lower), Decompression/ROM
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. With a focus on explosive movements, dynamic agility drills, and advanced coordination exercises, this program will take your performance to new heights.
The Beginner Become Agile Blueprint is a 1-month training plan designed for individuals looking to develop foundational agility, speed, and coordination. This program focuses on improving balance, change of direction (COD), and overall body control through simple, structured exercises.
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.
Duration: 1 month
Frequency: 4 days per week
Workout Structure:
Warm-Up Block: Dynamic movements such as skips and shuffles to prepare the body for agility training, coupled with mobility drills for flexibility and injury prevention.
Change of Direction (COD) Block: Advanced agility drills like shuttle runs and star drills to improve directional speed and reaction times.
Strength Block: Core strength exercises like barbell squats, lunges, and presses, focusing on both upper and lower body development.
Speed and Power Block: Explosive drills including long jumps and med ball throws, combined with sprints and acceleration work to boost power and speed.
Balance and Coordination Block: Single-leg drills and coordination exercises to enhance stability and reaction to cues.
Decompression/Mobility Block: Stretching and foam rolling routines to aid recovery and improve flexibility.
The Become Athletic – Advanced Blueprint is a comprehensive 1-month training plan designed for advanced athletes aiming to optimize agility, strength, speed, and coordination. This program integrates high-level drills and skill-building exercises to push athletic performance to its peak.
Duration: 1 month
Frequency: 5 days per week
Workout Structure:
Warm-Up Block: Advanced dynamic and bodyweight warm-ups that prepare the body for high-intensity training and ensure proper mobility.
Coordination and Agility Block: Complex coordination drills, ladder circuits, and agility exercises designed to enhance spatial orientation, synchronization, and change of direction skills.
Strength Block: Heavy barbell complexes and strength endurance routines focusing on both upper and lower body, using moderate to heavy weights to build advanced strength.
Speed and Power Block: Advanced acceleration, deceleration, and power drills including med ball throws, Olympic lifts, and sprint work to maximize explosive speed and power output.
Skill Training Block: Targeted athletic skill-building exercises such as squat trees, lunge trees, and other specific movement patterns to improve sport-specific skills.
Decompression/Mobility Block: Recovery-focused decompression routines including ELDOA stretching, foam rolling, and mobility work to ensure proper recovery and flexibility.
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.
Duration: 1 month
Frequency: 4 days per week
Workout Structure:
Warm-Up Block : A mix of dynamic and bodyweight warm-ups to prepare the body for training and ensure flexibility and mobility.
Skill Building Block: Foundational exercises such as squats, pulls, and rotational movements to develop basic movement patterns essential for athletic performance.
Strength Block: Simple strength training using dumbbells, bands, and bodyweight exercises to improve overall strength and stability.
Speed and Power Block: Beginner-friendly speed and power drills including jump blocks and med ball training to enhance explosiveness and quickness.
Coordination Block: Eye-hand coordination and balance exercises to build proprioception and improve control during athletic movements.
Decompression/Mobility Block: Focused on stretching and ELDOA routines to promote recovery and improve flexibility.
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.
Duration: 1 month
Frequency: 5 days per week
Workout Structure:
Warm-Up Block: Dynamic and combination warm-ups to prepare the body for the demands of intermediate athletic training, promoting flexibility and mobility.
Skill Building Block: Intermediate skill drills focusing on movement patterns such as squats, carries, and sprint techniques to enhance athletic abilities.
Strength Block: Includes barbell and dumbbell strength exercises to develop both upper and lower body strength, as well as strength-power blocks for explosive performance.
Speed and Power Block: Olympic lifts, med ball training, and speed drills like acceleration and deceleration blocks to improve speed and power output.
Coordination Block: Exercises designed to improve eye-limb coordination, balance, and reaction times, enhancing overall athletic movement control.
Decompression/Mobility Block: Recovery-focused decompression routines, including ELDOA stretching and other mobility circuits to aid recovery and flexibility.
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. This program is ideal for individuals seeking to improve complex movement patterns and reaction times.
Duration: 1 month
Frequency: 5 days per week
Workout Structure:
Balance Block: Advanced balance exercises like single-leg stability work and dynamic balance drills to improve stability and control during movement.
Agility and Rhythm Block: Drills focusing on coordination, agility, and rhythm, such as line hops, dodge ball drills, and the Ickey Shuffle, to enhance fluid movement and footwork.
Spatial Orientation Block: Exercises like hops and balance poses that improve your ability to orient your body in space during dynamic actions.
Reaction Time Block: Reaction drills like ball drops and directional commands to develop quicker response times and enhance overall movement reactivity.
Proprioception and Synchronization Block: Focused on proprioceptive exercises and synchronization tasks, such as dribbling and coordination drills, to refine movement precision and awareness.
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. This program focuses on developing key skills through simple, structured drills and exercises.
Duration: 1 month
Frequency: 3 days per week
Workout Structure:
Balance Block: Basic balance exercises, such as single-leg holds, dynamic balance series, and balance walks, to establish stability and improve body control.
Body Synchronization Block: Coordination drills like jumping jacks to cadence and arm-leg synchronization exercises to enhance motor control and overall body awareness.
Eye/Hand Coordination Block: Eye-hand coordination drills, such as catches and hand-eye exercises, designed to improve reaction time and coordination.
Rhythm Block: Simple rhythmic exercises like jump rope, box steps, and scissor kicks to music, developing timing and fluidity of movement.
Proprioception Block: Proprioception drills, including blind lunges and backward walks, to improve body awareness and control during movement.
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.
Duration: 1 month
Frequency: 4 days per week
Workout Structure:
Balance Block: Advanced balance exercises, including single-leg balances, multi-directional kicks, and balance beam work, aimed at enhancing stability and control.
Proprioception Block: Proprioception drills such as banded toe taps, single-leg Romanian deadlifts, and unstable squats to improve body awareness and movement precision.
Kinesthetics Block: Partner-based kinesthetic drills like overhand and underhand ball throws to refine body coordination and spatial awareness.
Eye/Limb Coordination Block: Exercises to improve hand-eye coordination through various catching, reacting, and visual response drills.
Agility and Movement Adequacy Block: Intermediate agility drills, such as shuffles, sprints, and direction changes, to improve speed and directional control during movement.
Reaction Time Block: Quick reaction drills like quick feet, command throws, and ball catches to develop faster and more accurate responses.
Rhythm and Spatial Orientation Block: Rhythm-based drills and spatial orientation exercises such as skipping, dance steps, and 360-degree turns to improve movement timing and body positioning.
The Become Fast Advanced Blueprint is a 5-day per week, 5-week program designed to enhance acceleration, top-end speed, power, and agility through advanced training methods. This program integrates dynamic warm-ups, power exercises, and speed-specific drills to maximize performance in sprinting and deceleration.
Duration: 5 weeks
Frequency: 5 days per week
Blueprint Structural Components:
**Sled Sprints for Acceleration and Maximum Velocity purposes are used within this Blueprint**
Warm-Up Block: Combination of dynamic warm-up drills such as leg swings, ankle jogs, and skips to prepare the body for high-intensity sprinting and power work. This block progresses in complexity across different phases of the program.
Starting and Acceleration Block: Advanced start drills and acceleration techniques using 2 and 3-point stances, prone starts, and lateral shuffles to develop explosive power from the start and increase acceleration over short distances.
Max Velocity Block: Speed drills that include build-ups, sprints, power skips, and bounding to enhance maximum velocity and sprinting mechanics at top-end speeds.
Power Training Block: Explosive exercises such as vertical jumps, box jumps, plyometric circuits, and depth jumps to build power and speed endurance. This block focuses on enhancing lower body power for sprinting and deceleration.
Deceleration Block: Advanced deceleration drills incorporating sprints followed by controlled stops, lateral shuffles, and multi-directional breaks to improve the ability to decelerate quickly and safely during high-speed movements.
Tempos Block: Controlled tempo runs at 75% effort to develop speed endurance and aerobic capacity, improving the ability to maintain speed over longer distances.
Decompression Block: Stretching and foam rolling routines to enhance recovery, maintain flexibility, and prevent injuries. This block includes a combination of Active Isolation Stretching (AIS), foam rolling for specific muscle groups, and targeted Eldoa stretches for the spine.
The Become Fast Beginner Blueprint is a 4-day per week program designed to introduce speed, power, and acceleration training. It incorporates dynamic warm-ups, foundational speed drills, and decompression routines to build speed and agility progressively.
Duration: 4 weeks
Frequency: 3 days per week
Blueprint Structural Components:
Warm-Up Block: Dynamic walking and skipping warm-ups such as A-skips, butt kicks, and lateral shuffles to prepare the body for speed training. The focus is on mobilizing the legs and hips while activating key muscles.
Starting and Acceleration Block: Basic acceleration drills including build-ups, bunch starts, and take-offs focusing on improving form and acceleration mechanics. These drills emphasize building up speed progressively and maintaining proper running posture.
Max Velocity Block: Speed drills like running A’s, marching A’s, and sprints at varying distances to help develop top-end speed. The emphasis is on maintaining form while reaching maximum velocity safely.
Power Training Block: Foundational power exercises such as pogo jumps and lunge jumps to develop explosive leg strength, improving the ability to generate power during sprinting and agility movements.
Deceleration Block: Deceleration drills that focus on controlled stopping after sprints and acceleration, teaching proper technique to reduce the risk of injury while maintaining balance and control.
Tempos Block: Controlled tempo runs at 75% of maximum effort to build endurance and maintain consistent speed over longer distances, gradually improving speed endurance.
Decompression Block: Foam rolling and stretching routines to release tension and promote recovery. This includes Active Isolation Stretching (AIS) and foam rolling for the legs, hips, and back to ensure flexibility and prevent tightness.
The Become Fast Intermediate Blueprint is a 5-week, 4-day per week program designed to build speed, power, acceleration, and deceleration. This program integrates advanced warm-ups, speed-specific drills, and recovery techniques, making it ideal for athletes looking to enhance their speed and sprinting mechanics.
Duration: 5 weeks
Frequency: 4 days per week
Blueprint Structural Components:
Warm-Up Block: Dynamic and combination warm-ups such as lateral shuffles, cariocas, and walking lunges to prepare the body for high-speed drills, focusing on activating key muscles and improving mobility.
Starting and Acceleration Block: Advanced starting drills and acceleration techniques using 2-point and 3-point stances. Drills include build-ups, take-offs, and flying starts designed to improve acceleration and sprint form.
Max Velocity Block: High-intensity sprint drills focusing on achieving and maintaining maximum velocity. These include build-ups, flying starts, and sprint intervals, with a strong emphasis on form and efficiency at top speed.
Power Training Block: Explosive power exercises such as standing long jumps, squat jumps, pogo tuck jumps, and bounding drills to develop lower body strength and improve power output during sprinting.
Deceleration Block: Deceleration drills including long and short deceleration techniques, teaching athletes how to slow down and stop efficiently and safely after high-speed sprints, which is essential for injury prevention.
Tempos Block: Controlled tempo runs performed at 75% of maximum effort, designed to build speed endurance and aerobic capacity, allowing for sustained speed over longer distances.
Decompression Block: Stretching and foam rolling routines to enhance recovery and maintain flexibility. This block includes Active Isolation Stretching (AIS), foam rolling for the legs, hips, and back, and Eldoa stretching techniques to improve spinal health.
The Advanced Become Mobile Blueprint is a 1-month, 5-day per week program designed to enhance mobility, strength, and balance. This program integrates decompression techniques, functional movement, and stability training to optimize overall body mobility and flexibility.
Duration: 1 month
Frequency: 5 days per week
Workout Structure:
Decompression Block: A combination of techniques including Eldoa, foam rolling, static stretching, and distraction circuits to enhance flexibility and release tension in the body.
General Strength Block: Upper and lower body strength training blocks that utilize bodyweight, stability exercises, and advanced training movements to build balanced muscle strength.
Elasticity Block: Elasticity drills like pogo jumps, skipping, and jump circuits to improve explosive power and dynamic flexibility.
Global Movement Block: Animal moves, functional circuits, and mobility work aimed at increasing movement efficiency and full-body coordination.
Balance and Stability Block: Advanced balance and proprioception exercises to improve stability and control through dynamic and foundational balance drills.
The Beginner Become Mobile Blueprint is a 1-month, 3-day per week program designed to build foundational mobility, balance, and flexibility. This program integrates decompression, stability training, and global movement to enhance overall mobility.
Duration: 1 month
Frequency: 3 days per week
Workout Structure:
Decompression Block: Includes techniques such as band mobilizations, foam rolling, and static stretching to release tension and improve flexibility in key areas like the hips, spine, and shoulders.
Balance Block: Dynamic and beginner balance drills focused on stability and control during movement, such as balance circuits and walking balance exercises.
Stability Strength Block: Beginner bodyweight stability training and calisthenics exercises to improve core strength, joint stability, and overall body control.
Global Movement Block: Foundational animal moves and functional movement circuits aimed at increasing movement efficiency and range of motion.
Elasticity Block: Simple elasticity drills such as pogo jumps and skip circuits to develop light, dynamic movement patterns and flexibility.
The Intermediate Become Mobile Blueprint is a 1-month, 4-day per week program designed to enhance mobility, strength, and balance. This program builds on foundational mobility work and introduces more complex exercises to improve overall body control and flexibility.
Duration: 1 month
Frequency: 4 days per week
Workout Structure:
Decompression Block: Incorporates band mobilizations, foam rolling, and static stretching circuits to promote flexibility and recovery, focusing on key areas like the hips, spine, and shoulders.
Balance Block: Intermediate balance exercises such as dynamic balance series and walking balance circuits to enhance stability and control during movement.
Stability Strength Block: Intermediate bodyweight and calisthenics stability training to improve core strength, joint stability, and body control.
General Strength Block: Upper and lower body training blocks targeting muscle strength through a mix of bodyweight exercises and stability-focused movements.
Elasticity Block: Includes pogo jumps, skip circuits, and jump circuits to develop elasticity and dynamic flexibility for improved movement efficiency.
Global Movement Block: Functional movement circuits and upper body mobility work aimed at enhancing full-body coordination and range of motion.
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. This program focuses on building explosive strength, agility, and speed.
Duration: 1 month
Frequency: 4 days per week
Blueprint Structural Components:
Warm-Up Block: Bodyweight circuits and dynamic warm-ups to prepare the body for high-intensity power and strength exercises.
Strength and Power Block: Advanced strength training including barbell squats, deadlifts, and upper body lifts, combined with Olympic lifting techniques like cleans and snatches to build maximum power and explosiveness.
Plyometrics Block: Plyometric drills such as vertical jumps, box jumps, and depth drops to enhance explosive strength and speed.
Speed and Agility Block: Speed and agility drills including accelerations, shuttles, and change of direction exercises to improve reaction time, agility, and top-end speed.
Decompression Block: Active stretching, foam rolling, and isolation stretches designed to aid in recovery and maintain flexibility.
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.
Duration: 1 month
Frequency: 4 days per week
Blueprint Structural Components:
Warm-Up Block: Bodyweight exercises and dynamic movements to prepare the body for strength and power exercises.
Power Block: Beginner-friendly power exercises using med balls and jump drills to build explosive power and improve dynamic movement patterns.
Strength Training Block: Basic free weight exercises such as barbell squats, deadlifts, bench presses, and rows to develop full-body strength.
Speed and Agility Block: Speed drills, acceleration training, and agility exercises designed to improve quickness, coordination, and reaction time.
Plyometrics Block: Beginner-level plyometric exercises focusing on pogo jumps, tuck jumps, and lateral push-offs to increase explosive power.
Decompression Block: Active isolation stretches and foam rolling techniques to aid in recovery, improve flexibility, and prevent injury.
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.
Duration: 1 month
Frequency: 4 days per week
Blueprint Structural Components:
Warm-Up Block: Dynamic warm-up routines that prepare the body for strength and power exercises, with focus on mobility and flexibility.
Strength Training Block: Intermediate free weight and bodyweight exercises such as barbell squats, deadlifts, and bench presses to build full-body strength.
Power Block: Power-focused exercises including Olympic lifts and plyometric drills like box jumps, pogo jumps, and long jumps to develop explosive strength.
Speed and Agility Block: Speed drills and agility exercises such as accelerations, shuttles, and reaction-based runs to improve quickness and coordination.
Plyometrics Block: Advanced plyometric routines that include various types of jumps and explosive movements to increase power output and dynamic agility.
Decompression Block: Stretching, foam rolling, and decompression exercises designed to enhance recovery, maintain flexibility, and prevent injury.
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. This program focuses on creating a well-rounded, resilient athlete.
Duration: 1 month
Frequency: 4 days per week
Workout Structure:
Warm-Up Block: Dynamic and stationary warm-up routines designed to prepare the body for high-intensity training with a focus on mobility and flexibility.
Strength Endurance Block: Advanced bodyweight and free-weight circuits, including exercises such as pistol squats, muscle-ups, and kettlebell swings to develop muscular endurance and resilience.
Power Endurance Block: High-intensity power exercises using medicine balls and calisthenics like overhead slams, Russian lunges, and squat jumps to improve explosive endurance.
Anaerobic Endurance Block: Intervals focused on building anaerobic endurance, including running sprints, cycling, jump rope, and hill sprints to increase high-intensity capacity.
Aerobic Endurance Block: Longer-duration steady-state cardio options, such as endurance runs, bike rides, and HIIT rides to improve cardiovascular endurance.
Decompression Block: Active isolation stretching, foam rolling, and other decompression techniques to enhance recovery and prevent injury.
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.
Duration: 1 month
Frequency: 3 days per week
Workout Structure:
Warm-Up Block: Dynamic walking and stationary warm-ups to prepare the body for exercise, focusing on mobility and flexibility.
Strength Endurance Block: Beginner-friendly bodyweight and free-weight circuits, including exercises such as push-ups, squats, lunges, and dumbbell movements to develop foundational strength.
Power Endurance Block: Simple power drills using medicine balls and calisthenics like overhead slams and jumping jacks to improve explosive endurance.
Anaerobic Endurance Block: Basic sprint intervals, bike intervals, and jump rope exercises to build anaerobic capacity and cardiovascular fitness.
Aerobic Endurance Block: Steady-state cardio options like brisk walks, light runs, or cycling to improve endurance and cardiovascular health.
Decompression Block: Active isolation stretching and foam rolling routines to enhance recovery and flexibility.
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.
Duration: 1 month
Frequency: 4 days per week
Workout Structure:
Warm-Up Block: Dynamic and stationary warm-ups focused on mobility and preparing the body for more intense workouts.
Strength Endurance Block: Bodyweight and free-weight circuits including exercises such as diamond push-ups, pistol squats, and dumbbell cleans to improve muscular endurance and strength.
Power Endurance Block: Medicine ball and calisthenics drills like rotational slams, jump squats, and high knees to build explosive power and endurance.
Anaerobic Endurance Block: Interval-based sprint, bike, and jump rope exercises to develop anaerobic capacity and push high-intensity thresholds.
Aerobic Endurance Block: Steady-state cardio options like long walks, runs, or bike rides to build cardiovascular endurance and improve overall stamina.
Decompression Block: Active isolation stretching and foam rolling techniques to promote recovery and flexibility, reducing the risk of injury.
This Blueprint is designed for people trying to increase in strength at the advanced level.
Overview:
Ideally lift on [Monday - Tuesday - Thursday- Friday]
Duration: 6 Weeks
Frequency: 4 Days Per Week
Session Duration: 60-90 Minutes (Including Rest Intervals)
Focus: Dynamic Effort, Work Capacity, Hypertrophy, and Maximum Strength (Westside Barbell Incorporated Programming)
This Blueprint is designed for people trying to advance in strength in the early stages.
Overview:
Duration: 6 Weeks
Frequency: 3 Days Per Week
Session Duration: 60-75 Minutes (Including Rest Intervals)
Focus: Adaptaion, Preparation, Skill Development, Work Capacity, and Relative Strength
Progression:
Ideally lift on [Monday - Wednesday - Friday]
Weeks 1-3: Bodyweight and Band Exercises
Weeks 4-6: Introduction of Barbell and Dumbbell Exercises with Complexes Rotated Across the Days.
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.
Overview:
Ideally lift on [Monday - Tuesday - Thursday- Friday]
Duration: 6 Weeks
Frequency: 4 Days Per Week
Session Duration: 60-90 Minutes (Including Rest Intervals)
Focus: Skill Development, Work Capacity, Hypertrophy, and Maximum Strength
The Foot/Ankle Blueprint is a 1-month, 5-day per week program designed to improve foot and ankle strength, stability, and mobility. The program integrates balance exercises, proprioception training, and mobilizations to enhance the resilience of the foot and ankle.
Duration: 1 month
Frequency: 5 days per week
Workout Structure:
Proprioception Block: Includes rudiment circuits and foundational balance drills like single-leg balances, lateral shuffles, and dynamic movements to improve proprioception and foot/ankle control.
Strength/Stability Block: Focuses on foot and ankle strength with exercises such as towel crunches, toe isolations, arch lifts, ankle dorsiflexion, and plantar flexion to build strength and stability in the lower extremities.
Dynamic Movement Block: Involves various walking and skipping exercises, including bear crawls, lateral shuffles, and quick foot drills to enhance foot coordination and global movement patterns.
Plyometric Block: Incorporates level 1 plyometric exercises like pogo jumps, forward/backward jumps, and lateral jumps to increase explosive power in the foot and ankle.
Mobilizations Block: Mobilization techniques such as ball smashes, roller mobs, and ankle distractions to improve flexibility and reduce stiffness in the foot, ankle, and lower leg.
The Foot/Ankle Blueprint is ideal for individuals looking to enhance foot and ankle performance, recover from injuries, or improve overall mobility and strength in the lower extremities.
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.
Duration: 1 month
Frequency: 5 days per week
Workout Structure:
Foot/Ankle Block: Strength and stability exercises for the foot and ankle, including rudiment circuits, calf raises, and mobilizations to enhance balance, flexibility, and support.
Knee Block: Functional knee strength training and movement circuits such as squats, step-ups, and band work to build resilience and control in the knee joints.
Hip/Pelvis Block: Hip stability and mobility exercises, including lateral shuffles, internal/external rotations, and hip ROM circuits to strengthen and mobilize the hip complex.
Low Back Block: Core stability and decompression techniques such as McGill Big 3, bird dogs, and AIS spinal rotations to reduce tension and improve spinal health.
Shoulder Block: Shoulder stability and mobility work, including stretches, scapular movements, and strength exercises like dumbbell raises and kettlebell presses to support shoulder health and functionality.
Spinal Decompression Block: Various decompression and stretching circuits focusing on the spine, including foam rolling, Feldenkrais, and AIS methods to promote relaxation and flexibility.
The General Motion Therapy Blueprint is ideal for individuals looking to improve their overall movement capabilities, joint stability, and muscular strength while enhancing recovery and flexibility through targeted mobility work.
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. This program integrates proprioception, stability, ROM, and mobilization work to optimize hip and pelvis function.
Duration: 1 month
Frequency: 5 days per week
Workout Structure:
Proprioception Block: Walking dynamic warm-ups and balance drills such as knee hugs, single-leg RDLs, and lateral shuffles to improve coordination and body awareness.
Stability/Strength Block: Hip stability and strength circuits, including banded monster squats, walking lunges, external rotations, and isometric wall squats to enhance stability and strength in the hip and pelvis.
Mobilizations Block: Foam rolling, band mobilizations, and pelvic resets to relieve tension, improve flexibility, and enhance overall mobility.
ROM Block: Hip ROM circuits that include stretches like the genie squat, piriformis stretch, and cobra pose to maintain and increase range of motion in the hip area.
Plyometrics Block: Skip and jump circuits, such as playground skips, bunny hops, and vertical jumps, to develop explosive power and hip engagement.
The Hip/Pelvis Master Blueprint is ideal for individuals seeking to build strength, flexibility, and control in the hip and pelvis through a comprehensive, structured program.
The Knee Restoration Blueprint is a comprehensive, 5-day per week program designed to restore knee strength, stability, and mobility. This program integrates proprioception exercises, strength training, plyometrics, and mobilizations to enhance knee function and resilience.
Duration: 4 weeks
Frequency: 5 days per week
Workout Structure:
Proprioception Block: Rudiment and balance circuits, such as walking drills, lateral shuffles, and step-to-balance exercises, to improve knee stability and coordination.
Strength/Stability Block: Knee-focused strength circuits, including band walks, Bulgarian squats, single-leg exercises, and glute bridges to build knee stability and strength.
Plyometrics Block: Level 1 plyometrics, such as pogo jumps, forward/backward jumps, and hops, to develop explosive power and improve dynamic knee stability.
Mobilizations Block: Foam rolling and ankle mobilizations, including quad, hamstring, and adductor rolls, to promote flexibility and reduce tightness around the knee joint.
ROM Block: Active isolation circuits to improve range of motion in the hamstrings, groin, hip flexors, and abductors, promoting full mobility in the knee.
The Knee Restoration Blueprint is ideal for individuals recovering from knee issues or seeking to strengthen and protect their knees through targeted, progressive exercises.
The Low Back Blueprint is a comprehensive, 4-week, 5-day per week program designed to improve low back strength, stability, and mobility. This program incorporates proprioception, core stability, range of motion, and mobilizations to support a healthy and resilient lower back.
Duration: 4 weeks
Frequency: 5 days per week
Workout Structure:
Proprioception Block: Balance and dynamic movement exercises, such as single-leg RDLs, walking knee raises, and balance holds, to enhance stability and control.
Stability/Strength Block: Core stability circuits including McGill Big 3 exercises, planks, band crunches, and glute bridges to develop a strong and stable core and lower back.
Range of Motion (ROM) Block: Eldoa and AIS circuits focused on improving spinal and hip mobility, targeting key areas such as L1-L5 and S1, as well as the hips and hamstrings.
Mobilizations Block: Foam rolling, pelvic resets, and ankle mobilizations to relieve tension and increase flexibility in the lower back, pelvis, and legs.
General Movement Block: Low back and core movements, such as cat-cow, supine drawing in, and medicine ball circuits, to enhance functional movement and support the lower back during daily activities.
The Low Back Blueprint is ideal for individuals seeking to strengthen their lower back, improve flexibility, and prevent injury through a structured, targeted approach to core and low back health.
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.
Duration: 1 month
Frequency: 4 days per week
Workout Structure:
Day 1: Warm-Up, Machine Strength/Endurance Block (Upper or Lower), Decompression/ROM
Day 2: Warm-Up, Machine Strength/Endurance Block (Upper or Lower), Decompression/ROM
Day 3: Warm-Up, Machine Strength/Endurance Block (Upper or Lower), Decompression/ROM
Day 4: Warm-Up, Machine Strength/Endurance Block (Upper or Lower), Decompression/ROM
A 6-week, 3-day-per-week Blueprint that enhances strength and hypertrophy through a variety of different blocks, circuits, and exercises.
*Our blocks/exercises/circuits are strategically orchestrated and differ throughout each Shapeshifter Blueprint*
Duration: 6 weeks
Frequency: 3 days per week
Whats Inside:
Warm-Up Blocks: Dynamic mobility and prep drills to activate key muscle groups and prime the nervous system.
Lower Body Blocks: Strength-focused exercises targeting quads, hamstrings, and glutes.
Upper Body Blocks: Push-pull movements for chest, back, and arms using compound and isolation lifts.
Core Blocks: Functional and rotational core training to improve trunk control and stability.
HIIT Blocks: High-intensity conditioning circuits focused on explosiveness, speed, and metabolic burn.
Decompression/Mobility Blocks: Light movement, foam rolling, and stretches to enhance recovery and tissue quality.
A 6-week, 4-day-per-week Blueprint that enhances strength and hypertrophy through a variety of different blocks, circuits, and exercises.
*Our blocks/exercises/circuits are strategically orchestrated and differ throughout each Shapeshifter Blueprint*
Duration: 6 weeks
Frequency: 4 days per week
Whats Inside:
Warm-Up Blocks: Activation work, movement prep, and dynamic mobility drills to prime joints and muscles.
Lower Body Blocks: Exercises and blocks targeting the glutes, hamstrings, quads, calfs, etc..
Upper Body Blocks: Alternating push/pull days to build muscle symmetry and upper body power.
Arm Isolation Blocks: Arm-focused hypertrophy work with biceps and triceps targeting.
Core Blocks: Advanced rotational, anti-rotation, and loaded core stability work.
Trap Blocks: Upper back and trap-focused work for posture and power.
Endurance Blocks:
Aerobic: Longer, steady-state or moderate-intensity intervals.
Anaerobic: High-effort sprints, circuits, or resistance intervals to maximize intensity.
Decompression/Mobility Blocks: Stretching, soft tissue work, and mobility circuits for sustained performance.
A 6-week, 6-day-per-week Blueprint that enhances strength and hypertrophy through a variety of different blocks, circuits, and exercises.
*Our blocks/exercises/circuits are strategically orchestrated and differ throughout each Shapeshifter Blueprint*
Duration: 6 weeks
Frequency: 6 days per week (3 days on, 1 off, 3 days on)
Whats Inside:
Warm-Up Blocks: Full-body activation and movement primers with emphasis on spine and hip readiness.
Lower Body Blocks: Exercises, blocks, and circuits targeting the glutes, quadriceps, hamstring etc..
Upper Body Blocks: Rotational focus on chest, shoulder, and back development through compound strength work and volume sets.
Arm Blocks: Isolation-style work for biceps and triceps definition and symmetry.
Trap Blocks: Heavy shrugs, rows, and holds to develop powerful traps and neck support.
Core Blocks: Volume-driven core workouts for endurance, strength, and aesthetics.
Endurance Blocks:
Aerobic: Low to moderate sustained effort using intervals or equipment.
Anaerobic: Short burst high-output work like sleds, sprints, circuits.
Decompression/Mobility Blocks: Post-session resets to reduce soreness and maintain range of motion.
A 6-week, 6-day-per-week Blueprint that enhances strength and hypertrophy through a variety of different blocks, circuits, and exercises.
*Our blocks/exercises/circuits are strategically orchestrated and differ throughout each Shapeshifter Blueprint*
Duration: 6 weeks
Frequency: 6 days per week (AM & PM training)
Workout Structure:
Strength & Muscle Blocks: AM or PM Sessions (Vary Throughout Each Day)
Quad, glute, hamstring, and calf rotation for lower-body intensity
Chest, arm, and shoulder blocks alternating by day
Core implemented across the week for sustained trunk resilience
Performance & Isolation Focus: AM or PM Session (Vary Throughout Each Day)
Back and forearm circuits for grip, posture, and pulling strength
Anaerobic endurance work for athletic output and fat burn
Aerobic endurance sessions for recovery and capacity building
Endurance Blocks: Focused sprint intervals, metcon circuits, and low-intensity cardio split across training days.
Decompression/Mobility Blocks: Structured restoration work to aid joint health, flexibility, and CNS recovery.
The Shoulder Blueprint is a comprehensive, 4-week, 5-day per week program designed to improve shoulder strength, stability, mobility, and overall functionality. This program integrates proprioception, strength training, range of motion (ROM), and mobilization exercises to optimize shoulder health and performance.
Duration: 4 weeks
Frequency: 5 days per week
Workout Structure:
Proprioception Block: Balance and stability drills, including single-leg RDLs, lateral steps to balance, and balance circuits, to enhance shoulder stability and control.
Stability/Strength Block: Shoulder-specific strength circuits using plates, bands, and dumbbells to target scapular stabilization, shoulder raises, and isometric holds, improving overall shoulder strength and endurance.
Range of Motion (ROM) Block: Bar hangs, joint rotational complexes, and Eldoa circuits focusing on improving shoulder and thoracic spine mobility, targeting key areas like T1-T9 and the scapular region.
Plyometrics Block: Plyometric exercises such as wall push-ups, squat pushes, and rotational throws to develop explosive strength and shoulder reactivity.
Mobilizations Block: Banded mobilizations, Feldenkrais techniques, and targeted stretches like pigeon poses and scapular circuits to release tension and enhance flexibility in the shoulders, neck, and upper back.
The Shoulder Blueprint is ideal for individuals seeking to improve shoulder strength, stability, and mobility while reducing the risk of injury and enhancing overall functionality.
The Spinal Decompression Blueprint is a 5-day per week program designed to progressively improve spinal mobility, core strength, and overall spinal health.
Duration: 3 weeks
Frequency: 5 days per week
The Spinal Decompression Blueprint focuses on foundational movements that emphasize gentle decompression, basic mobility, and balance. It is ideal for those new to spinal mobility work or individuals recovering from back pain.
Global Movement Block: Basic joint rotational complexes targeting the neck, shoulders, core, knees, and ankles (e.g., front to back, side to side, and rotational movements).
Lengthening Block (Eldoa Poses): Eldoa circuits focusing on key areas like the cervical and lumbar spine (e.g., Eldoa Supine Press, C3-C4, L5-S1), holding poses for 30-60 seconds to gently decompress the spine.
Proprioception Block: Simple balance exercises such as standing leg raises and walking single-leg Romanian deadlifts (RDLs) with balance holds to enhance postural stability.
Decompression Block (Yoga): Yoga Level 1-3 poses like spinal lift, half moon pose, and gentle arch back extensions with controlled holds to stretch and decompress the spine.
Mobilizations Block: Foundational foam roller circuits focusing on the T-spine, lower back, and major muscle groups (e.g., hamstrings, quads) to enhance flexibility and reduce tension.
A 6-week, 3-day-per-week Blueprint that enhances strength and hypertrophy through a variety of different blocks, circuits, and exercises.
*Our blocks/exercises/circuits are strategically orchestrated and differ throughout each Shapeshifter Blueprint - Stronger Emphasis on the lower body and glutes for women.*
Duration: 6 weeks
Frequency: 3 days per week
Whats Inside:
Warm-Up Blocks: Dynamic mobility and prep drills to activate key muscle groups and prime the nervous system.
Lower Body Blocks: Strength-focused exercises targeting quads, hamstrings, and glutes.
Upper Body Blocks: Push-pull movements for chest, back, and arms using compound and isolation lifts.
Core Blocks: Functional and rotational core training to improve trunk control and stability.
HIIT Blocks: High-intensity conditioning circuits focused on explosiveness, speed, and metabolic burn.
Decompression/Mobility Blocks: Light movement, foam rolling, and stretches to enhance recovery and tissue quality.
A 6-week, 4-day-per-week Blueprint that enhances strength and hypertrophy through a variety of different blocks, circuits, and exercises.
*Our blocks/exercises/circuits are strategically orchestrated and differ throughout each Shapeshifter Blueprint - Stronger Emphasis on the lower body and glutes for women.*
Duration: 6 weeks
Frequency: 4 days per week
Whats Inside:
Warm-Up Blocks: Activation work, movement prep, and dynamic mobility drills to prime joints and muscles.
Lower Body Blocks: Exercises and blocks targeting the glutes, hamstrings, quads, calfs, etc..
Upper Body Blocks: Alternating push/pull days to build muscle symmetry and upper body power.
Arm Isolation Blocks: Arm-focused hypertrophy work with biceps and triceps targeting.
Core Blocks: Advanced rotational, anti-rotation, and loaded core stability work.
Trap Blocks: Upper back and trap-focused work for posture and power.
Endurance Blocks:
Aerobic: Longer, steady-state or moderate-intensity intervals.
Anaerobic: High-effort sprints, circuits, or resistance intervals to maximize intensity.
Decompression/Mobility Blocks: Stretching, soft tissue work, and mobility circuits for sustained performance.
A 6-week, 6-day-per-week Blueprint that enhances strength and hypertrophy through a variety of different blocks, circuits, and exercises.
*Our blocks/exercises/circuits are strategically orchestrated and differ throughout each Shapeshifter Blueprint - Stronger Emphasis on the lower body and glutes for women.*
Duration: 6 weeks
Frequency: 6 days per week (3 days on, 1 off, 3 days on)
Whats Inside:
Warm-Up Blocks: Full-body activation and movement primers with emphasis on spine and hip readiness.
Lower Body Blocks: Exercises, blocks, and circuits targeting the glutes, quadriceps, hamstring etc..
Upper Body Blocks: Rotational focus on chest, shoulder, and back development through compound strength work and volume sets.
Arm Blocks: Isolation-style work for biceps and triceps definition and symmetry.
Trap Blocks: Heavy shrugs, rows, and holds to develop powerful traps and neck support.
Core Blocks: Volume-driven core workouts for endurance, strength, and aesthetics.
Endurance Blocks:
Aerobic: Low to moderate sustained effort using intervals or equipment.
Anaerobic: Short burst high-output work like sleds, sprints, circuits.
Decompression/Mobility Blocks: Post-session resets to reduce soreness and maintain range of motion.
A 6-week, 6-day-per-week Blueprint that enhances strength and hypertrophy through a variety of different blocks, circuits, and exercises.
*Our blocks/exercises/circuits are strategically orchestrated and differ throughout each Shapeshifter Blueprint - Stronger Emphasis on the lower body and glutes for women.*
Duration: 6 weeks
Frequency: 6 days per week (AM & PM training)
Workout Structure:
Strength & Muscle Blocks: AM or PM Sessions (Vary Throughout Each Day)
Quad, glute, hamstring, and calf rotation for lower-body intensity
Chest, arm, and shoulder blocks alternating by day
Core implemented across the week for sustained trunk resilience
Performance & Isolation Focus: AM or PM Session (Vary Throughout Each Day)
Back and forearm circuits for grip, posture, and pulling strength
Anaerobic endurance work for athletic output and fat burn
Aerobic endurance sessions for recovery and capacity building
Endurance Blocks: Focused sprint intervals, metcon circuits, and low-intensity cardio split across training days.
Decompression/Mobility Blocks: Structured restoration work to aid joint health, flexibility, and CNS recovery.
