Strong Mind and Body Program

| Movement

This program is designed for men who want to build strong minds and strong bodies. The overall focus is to help men thrive in their personal and professional lives. The weekly layout entails strength training, aerobic training, restorative protocols, meditation & breathing.

** Start every day by writing down 3 things you are grateful for

** Everyday after completion of your work day. Complete 8 rounds of box breathing

  • 4 second inhale
  • 4 second hold
  • 4 second exhale
  • 4 second hold
  • Sunday

    Plan out your upcoming week. Schedule your training & recovery sessions.

  • Monday

    A1: Back Squat –  3 X 8 reps 

    A2: Bodyweight Hamstring walkout – 3 X 4 reps (rest 60s)

    B1: Db Bench Press – 3 X 8 reps 

    B2: Db row – 3 X 8 reps (rest 60s)

    C1: Toe Touch – 3 X 12 reps (rest 30s)

    D: 4 rounds

    • 500m bike erg
    • 10 bodyweight squats
    • 10 push ups
  • Tuesday

    5km run.

    Complete a 5km run at 80% pacing. Listen to a podcast on a topic you’re wanting to upskill in or take no music and just be present.

    Record your time and aim to beat it each week

  • Wednesday

    A1: Db Deadlift –  3 X 8 reps 

    A2: Db Front Squat – 3 X 8 reps (rest 60s)

    B1: BB Bench Press – 3 X 8 reps (rest 60s)

    C1: Chin up or Lat pulldown – 3 X 8 reps (rest 60s)

    D1: Cycle crunch 20 reps
          Elbow plank 30s

    E1: 4 rounds: 250m row (rest 30s)

    F1: 15 minute infrared sauna*

  • Thursday

    Attend Yoga class or complete a restoration session.

    Restoration zone session:

    • 10 minute sauna
    • 3 minute ice bath
    • 10 minute Steam room
    • 3 minute ice bath
  • Friday

    A1: BB Front squat – 3 X 6 reps (rest 60s)

    B1: Lying hamstring curl – 3 X 8 reps (rest 60s)

    B2: Seated leg extension – 3 X 8 reps (rest 60s)

    C1: Db shoulder press – 3 X 8 reps (rest 60s)

    C2: Db double arm row – 3 X 8 reps (rest 60s)

    D1: Db bicep curl – 3 X 8 reps (rest 60s)

    D2: Cable tricep pulldown – 3 X 8 reps (rest 60s)

  • Saturday

    Attend Felons stair run & coffee with The Man That Can Project

    • Meet at 5:20am for 5:30am start
  • THIS PROGRAM HAS BEEN CREATED BY

    Performance Coach Lachlan Stuart

complete wellness and fitness hub fostering community and results.

Sign up in June to receive 2 weeks FREE*:

    • Eight boutique studios
    • 24/7 gym floor
    • Over 200 weekly classes
    • Science-based programming
    • Wellness and recovery centre
    • World class instructors and expert coaching team
    • and MORE!

*Terms and conditions apply.

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