Total cost: $95.00

CMABase

5 workouts focused on 5 primary movements

Why Purchase

5 workouts built around our highest ROI movements. Train on your schedule, in any order. Each session follows a proven structure that gets you warmed up, mobile, and ready before the Prime Mover.

Purchase Plan

Total cost: $95.00

CMABase

5 workouts focused on 5 primary movements

CMABase

5 workouts focused on 5 primary movements

Why Purchase

5 workouts built around our highest ROI movements. Train on your schedule, in any order. Each session follows a proven structure that gets you warmed up, mobile, and ready before the Prime Mover.

Workout 1
Workout 2
Workout 3
Workout 4
Workout 5

Train on your own. Same structure every session.

5 workouts, any order, any day

Built around 5 primary lifts

App Tutorial included

Get the Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for Conditioning This is the ignition. Start hard. By the time this is done you'll have made the gear shift. Tissue warm, mind clear, everything else left at the door. Give it a real effort from go.							Conditioning
	Kettlebell Swing Glutes / Intermediate	Kettlebell Swing 2 sets, 20 reps, 00:20 rest	2		20	--	00:20	Conditioning
- Setup: select a weight you can execute with precision form - Cue: back swing to initiate → receive with tight core/pelvic floor → send to maximize the weightless moment at top → let the weight pull you back down Tempo: X-0-0-0 Intensity: 9
Notes for Mobility Your tissue is warm, let's see where we can go with it. Push into your end range and hold presence there. This isn't stretching and relaxing. Work at your edge: uncomfortable, controlled, but never practicing pain. The goal is to expand the territory your body actually owns.							Mobility
	Couch Pulse Beginner	Couch Pulse 2 sets, 20 reps, 00:20 rest	2		20		00:20	Mobility
	Runners Lunge Hip Flexors / Very Easy	Runners Lunge 1 sets, reps, --:-- rest	1	--:--:--	--		--:--	easier
- Setup: tuck tailbone, shoulders stacked over hips, elevated knee reaches over toes - Cue: (same line covers it — this one's basically Setup only) Intensity: 8
	Pigeon Good Morning Glutes / Intermediate	Pigeon Good Morning 2 sets, 10 reps, 00:30 rest	2		10	--	00:30
	Figure Four Stretch	Figure Four Stretch 2 sets, 10 reps, 00:30 rest	2	--:--:--			00:30	alternate
- Setup Front foot in the crook of the bench, knee resting on the pad Back foot extended fully behind you, quad flexed throughout - Regression Incline angle = your regression level. More upright = easier. Skip the bench once you can hold the front knee at 90°, parallel to the floor. - Loading No kettlebell/plate/barbell? Grab the bench, bend elbows as you descend. To progress: cross arms over chest → interlace behind head → interlace behind back. - Cue Reach across toward your elevated foot. Resist collapsing into that knee. Tempo: 3-1-1-1 Intensity: 8
Notes for Activation You're loading the same joints as the primary movement, but in the opposite direction. Those muscles become your stabilizers in the next block - you're turning them on now. This isn't an all-out effort. Choose a weight based on the rep range: if you finish with a lot left, go heavier. If you barely make it, you found it.							Activation
	-- --	Cossack Squats 5 sets, 5 reps, 01:30 rest	5		5	--	01:30	Activation
	Lateral Lunge	Lateral Lunge 5 sets, 5 reps, 01:30 rest	5		5	--	01:30	alternate
- Setup: front and back leg open wide to mobilize the lateral hip - Cue: control into the bottom, stabilize the knee - Rep/Effort guidance: 5 each side; if that's below RPE7, add weight; more than 5 each becomes counterproductive Tempo: 3-1-1-0 Intensity: 7
Notes for Strength This is the work. Everything before this was a ramp to get you here. Your tissue is warm, your range is open, your stabilizers are firing. The rest of the session exists to get you to this moment feeling sharp. Respect the movement, give it your best effort, and log it when you're done.							Strength
	-- --	Romanian Deadlift (RDL) 5 sets, 5-8 reps	5		5-8	--	--:--	Strength
Here we are, at the end of all things! Romanian Deadlifts! You can pull these from a power rack if you like initiating in the eccentric. That definitely has a nice feel to it, just take care that your stance is set when you've walked it out. These should be heavy, no more than 8reps, no less than 5. Make your weight selection so you're hitting RPE7. High degree of intent on these. Why the RPE is not higher is so that your ingraining excellent technique, not grinding at all, but treating each rep as if it's your whole world. Go again when you're ready. - Setup Feet hip-width, knees soft Deadlift the weight from the floor to standing, that's your start position - Regression / Progression Stop at mid-shin if hamstrings are tight Go lower as mobility opens up, keep the low back flat (chest forward, hips back) - Variation Can be picked from a rack at hip height to start in the eccentric - Loading Barbell, dumbbells, or kettlebells. Keep the weight close to the legs - Cue Hinge at the hips, knees stay stacked over ankles Weight tracks close to the legs the whole way down (zero canta-lever) Hamstring stretch is your depth limit Squeeze glutes forward to stand back up Tempo: 3-1-X-0 Intensity: 7
Notes for Burn Out Intensity drops, isolation goes up. One movement, higher reps, same muscles you just worked, but from a different angle. Leave knowing you gave what you had.							Burn Out
	-- --	Hammer Strength Glute Drive (Hip Thrust) 3 sets, 8-12 reps, 01:30 rest	3		8-12	--	01:30	Burn Out
	Barbell Hip Thrust Glutes / Beginner	Barbell Hip Thrust 3 sets, 8-12 reps, --:-- rest	3		8-12	--	--:--	barbell
Finisher! You made it! This is the cherry on top. Your glutes should be seared from the dips, this is just bringing em up to temperature in the oven. Higher reps here, add weight if you're getting more than 12 reps and take some off if your not getting 8. Low skill, high intensity. Get a good pump and leave knowing you left it all on the field. - Setup Back against the pad, feet flat and about shoulder width Pad across the hips, chin tucked - Cue Drive through the heels, squeeze at the top Try to get your hips above your knees while continuously tucking your tailbone (tight abs) Ribs down, don't arch the low back to get higher Control the way down, keep tension in the glutes Tempo: X-2-2-0 Intensity: 9

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Workout Plan Summary

This plan has 5 workouts you can do in any order, on your own schedule. Each session is organized around a different primary movement so you can pick the one that fits your day, or work through all five over the course of a week. Every session follows the CMA format: Conditioning, Mobility, Acti... more

Every session follows the CMA format: Conditioning, Mobility, Activation, Primary Movement. Same structure every time, different lifts each session.

Choose your workout, enter each block with intent, and log your session when you're done.

CMADips

Print this workout
Print entire plan

Train on your own. Same structure every session.

5 workouts, any order, any day

Built around 5 primary lifts

App Tutorial included

Get the Plan

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
Notes for Conditioning This is the ignition. Start hard. By the time this is done you'll have made the gear shift. Tissue warm, mind clear, everything else left at the door. Give it a real effort from rep one.								Conditioning
	Farmers Carry Forearms / Very Easy	Farmers Carry 1 sets, 5 reps0.06 mi , , 00:20 rest	1	100 yds			--	00:20	Conditioning
	Row Machine Quads / Intermediate	Row Machine 1 sets, 5 reps-- mi , , --:-- rest	1	--	00:10:00			--:--	alternate
Continue adding weight until you can't complete 100yds with a single pick - Setup Set the dumbbells so they frame your feet Hinge to pick up, brace, stand tall - Regression / Progression Shorter distance or lighter load to start Build distance first, then weight - Loading Kettlebells, dumbbells, trap bar, or farmers handles - Cue Ribs down, shoulders back and away from your ears Short quick steps Keep breathing Squeeze the handles hard Intensity: 9
Notes for Mobility Your tissue is warm, let's see where we can go with it. Push into your end range and hold presence there. This isn't stretching and relaxing. Work at your edge: uncomfortable, controlled, but never practicing pain. The goal is to expand the territory your body actually owns.								Mobility
	Worlds Greatest Stretch Shoulders / Beginner	Worlds Greatest Stretch 1 sets, 10 reps	1			10		--:--	Mobility
	Thread the Needle Shoulders / Very Easy	Thread the Needle 1 sets, 10 reps	1			10		--:--	alternate
Take advantage of the two count hold on either end of the movement - Setup From a long lunge position on the floor, align heel of palm with heel of forward foot - Regression Drop the back knee to the floor - Cue Reaching up: lead with the eyes, reach back through the thoracic spine behind you Reaching down: reach the elbow toward the floor. If the elbow touches, tuck it and reach across your body toward the planted hand Tempo: 1-2-1-2 Intensity: 8
	-- --	Dumbbell Pull Over 3 sets, 15,12,8 reps, 01:00 rest	3			15,12,8	--	01:00	Mobility
	Elevated Bridge	Elevated Bridge 3 sets, 5 reps, 01:00 rest	3			5		01:00	alternate
Each set should achieve your RPE8 but get progressively heavier - Setup Perpendicular to a flat bench, set the edge of the bench just under the spine of your shoulder blades Set your feet so your hamstrings are resting on your claves Take a diamond grip under one head of the dumbbell, dumbbell held over the shoulders Slight bend in the elbows held throughout - Cue Warm up thoroughly, this one needs it At end range look for deltoids pressed against the bench, elbows close to straight Tempo: 3-2-1-0 Intensity: 8
Notes for Activation You're loading the same joints as the primary movement, but in the opposite direction. Those muscles become your stabilizers in the next block - you're turning them on now. This isn't an all-out effort. Choose a weight based on the rep range: if you finish with a lot left, go heavier. If you barely make it, you found it.								Activation
	-- --	Pull Up 5 sets, 5-10 reps, 01:30 rest	5			5-10	--	01:30	Activation
	Jump Pull Ups Lats / Beginner	Jump Pull Ups 5 sets, 5-10 reps, --:-- rest	5			5-10	--	--:--	easier
Carrying the benefit of the Pull-Overs into your Pull-Ups, see if you can maintain tension in your Lats as you stick your head through the frame of your arms in the bottom position. Strengthening them in their most lengthened position and teaching your body to recruit the biggest shoulder muscle for end range stability. If 5 reps is above your RPE7, alternate Jump Pull Ups, if 10 reps is below your RPE7, add weight to your waist using a dip belt. - Setup Hang from the bar, hands outside shoulder width - Regression / Progression Regress with jump pull-ups Progress by adding weight with a dip belt - Cue Hold tension in the lats at the bottom, stick your head through the frame of your arms Trains the lats at full length and teaches recruitment for end range shoulder stability Tempo: X-0-3-1 Intensity: 7
Notes for Strength This is the work. Everything before this was a ramp to get you here. Your tissue is warm, your range is open, your stabilizers are firing. The rest of the session exists to get you to this moment feeling sharp. Respect the movement, give it your best effort, and log it when you're done.								Strength
	-- --	Chest Dip 5 sets, 5-8 reps	5			5-8		--:--	Strength
	Machine Assisted Dip	Machine Assisted Dip 5 sets, 5-8 reps	5			5-8	--	--:--	easier
Chest Dips are primed and ready to pump! These should be heavy, no more than 8 reps, no less than 5. Make your weight selection so you're hitting RPE7 in that range. High degree of intent on these. Why the RPE is not higher is so that you're ingraining excellent technique, not grinding at all, but treating each rep as if it's your whole world. - Setup Support on the bars, arms locked out - Cue Dive forward into the bottom position, that lean is what makes it a chest dip Press pinkies toward your midline, rotating out at the shoulder Broaden the chest as you descend Tapping shoulders to the bars works as a good depth gauge, but don't force anything Keep depth consistent rep to rep Tempo: 3-1-X-0 Intensity: 7
Notes for Burn Out Intensity drops, isolation goes up. One movement, higher reps, same muscles you just worked, but from a different angle. Leave knowing you gave what you had.								Burn Out
	Machine Fly Chest / Beginner	Machine Fly 3 sets, 8-12 reps, 01:30 rest	3			8-12	--	01:30	Burn Out
	Cable Fly Chest / Intermediate	Cable Fly 3 sets, 8-12 reps, 01:30 rest	3			8-12	--	01:30	alternate
Finisher! You made it! This is the cherry on top. Your chest should be seared from the dips, this is just bringing it up to temperature in the oven. Higher reps here, lower skill, higher intensity. Get a good pump and leave knowing you left it all on the field. - Setup Seat height so handles line up with mid-chest Arch your back and press your neck into the back rest, feet planted securely - Cue Maintain a slight light bend in the elbows Press primarily through the pinky edge of your grip, maintaining external rotation at the shoulder Squeeze the handles together in front of the chest Control the way back out, let the chest stretch before the next rep Tempo: X-0-3-1 Intensity: 9

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Workout Plan Summary

Every session follows the CMA format: Conditioning, Mobility, Activation, Primary Movement. Same structure every time, different lifts each session.

Choose your workout, enter each block with intent, and log your session when you're done.

CMASquats

Print this workout
Print entire plan

Train on your own. Same structure every session.

5 workouts, any order, any day

Built around 5 primary lifts

App Tutorial included

Get the Plan

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
Notes for Conditioning This is the ignition. Start hard. By the time this is done you'll have made the gear shift. Tissue warm, mind clear, everything else left at the door. Give it a real effort from rep one.								Conditioning
	Side Plank Obliques / Intermediate	Side Plank 10 sets, 5 reps10 lbs00:00:10, 00:05 rest	10		00:00:10			00:05	Conditioning
	Row Machine Quads / Intermediate	Row Machine 1 sets, 5 reps10 lbs00:10:00, --:-- rest	1	--	00:10:00			--:--	alternate
5 second rest give you time to transition to the opposite side. Hold for 10 seconds and repeat. - Setup On your side, forearm under the shoulder, elbow stacked Feet stacked or staggered, body in a straight line - Regression Drop the bottom knee to the floor - Cue Press the floor away with the forearm Ribs down, hips lifted, hold the line Intensity: 9
Notes for Mobility Your tissue is warm, let's see where we can go with it. Push into your end range and hold presence there. This isn't stretching and relaxing. Work at your edge: uncomfortable, controlled, but never practicing pain. The goal is to expand the territory your body actually owns.								Mobility
	-- --	L Sit 3 sets, 00:00:30, 01:00 rest	3		00:00:30			01:00	Mobility
	Long Sit Flutters Hip Flexors / Beginner	Long Sit Flutters 1 sets, --:--:--, --:-- rest	1			--		--:--	easier
3 sets of :30 seconds is a high bar. Keep your RPE8 as the goal. - Setup Can be performed from the ground, dip bars, yoga blocks or parallettes - Cue Protract the shoulders, curling the spine into a "C" Internally rotate the femurs, pressing the big toes together, slightly flaring the heels Reach head for feet as feet reach for head, keeping in mind the intensity comes from the hold, not just the position Tempo: 1-30-1-0 Intensity: 8
	-- --	Assisted Front Splits Isometrics 2 sets, 5 reps, 01:00 rest	2			5		01:00
	Hanging Front Split Extensions Intermediate	Hanging Front Split Extensions 1 sets, reps, --:-- rest	1			--		--:--	easier
Hold and squeeze for a 5 count. - Setup From a long lunge, support your trunk with your hands on parallettes or yoga blocks - Cue Keep the hips square as you extend the front knee 100% Tuck your tailbone and flex the back quad to straighten the back knee Tempo: 1-5-0-3 Intensity: 8
Notes for Activation You're loading the same joints as the primary movement, but in the opposite direction. Those muscles become your stabilizers in the next block - you're turning them on now. This isn't an all-out effort. Choose a weight based on the rep range: if you finish with a lot left, go heavier. If you barely make it, you found it.								Activation
	Back Extension Y-Maker Hamstrings / Beginner	Back Extension Y-Maker 2 sets, 10-12 reps, 01:30 rest	2			10-12	--	01:30	Activation
	Back Extension Lower Back / Beginner	Back Extension 2 sets, 10-12 reps, 01:30 rest	2			10-12	--	01:30	easier
This is an activation two-fer, lighting up the entire posterior chain to stabilize your squats and developing shoulder extension and stability for holding the bar on your back. Adjust your weights so you're achieving RPE7 in 10-12 reps. Regressing to zero weight is fine, if that's still above an RPE7, alternate for standard back extensions. - Setup Hips on the pad of a 45° back extension bench, torso hinged forward Light plates or dumbbells in each hand - Loading Light weights, likely less than 5lbs, you're creating a huge lever arm with these, so a dab'l'do'ya - Regression Zero weight is fine If that's still too much, alternate for standard back extensions Cue Really emphasize the squeeze at the top Reach the arms behind your head without spilling into your low back Tempo: X-2-3-1 Intensity: 7
Notes for Strength This is the work. Everything before this was a ramp to get you here. Your tissue is warm, your range is open, your stabilizers are firing. The rest of the session exists to get you to this moment feeling sharp. Respect the movement, give it your best effort, and log it when you're done.								Strength
	-- --	High Bar Back Squat 5 sets, 5-8 reps	5			5-8	--	--:--	Strength
	Low Bar Back Squat	Low Bar Back Squat 5 sets, reps	5			--	--	--:--	alternate
High Bar Squats are arguably the most profitable movement in the gym. Also one of the most taxing. Approach each set with respect. Take as much rest as you need. These should be heavy, no more than 8 reps, no less than 5. Make your weight selection so you're hitting RPE7. High degree of intent on these. Why the RPE is not higher is so that you're ingraining excellent technique, not grinding at all, but treating each rep as if it's your whole world. - Setup Bar nestled in your traps Hands outside the shoulders, elbows under the bar Feet about shoulder width - Cue Brace before you unrack Initiate at the knees, reaching each for the pinky toes Knees track over the toes Drive up through the whole foot Tempo: 3-1-X-0 Intensity: 8
Notes for Burn Out Intensity drops, isolation goes up. One movement, higher reps, same muscles you just worked, but from a different angle. Leave knowing you gave what you had.								Burn Out
	Bulgarian Dumbbell Split Squat Glutes / Intermediate	Bulgarian Dumbbell Split Squat 3 sets, 8-12 reps, 01:30 rest	3			8-12	--	01:30	Burn Out
	Walking Lunge Quads / Intermediate	Walking Lunge 3 sets, 8-12 reps, 01:30 rest	3			8-12	--	01:30	alternate
Finisher! You made it! This is the cherry on top. Your quads should be seared from the squats, this is just bringing them up to temperature in the oven. Higher reps here, add weight if you're getting more than 12 reps, lower it if you're getting less than 8. Get a good pump and leave knowing you left it all on the field. - Setup Back foot on a bench behind you Front foot far enough forward that the knee stays over the ankle in the bottom Dumbbells at your sides - Regression Bodyweight, hold something for balance - Cue Torso upright, drop straight down Front heel stays planted Drive through the front foot to stand Tempo: 3-1-X-0 Intensity: 8

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Workout Plan Summary

Every session follows the CMA format: Conditioning, Mobility, Activation, Primary Movement. Same structure every time, different lifts each session.

Choose your workout, enter each block with intent, and log your session when you're done.

CMAOverhead

Print this workout
Print entire plan

Train on your own. Same structure every session.

5 workouts, any order, any day

Built around 5 primary lifts

App Tutorial included

Get the Plan

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
Notes for Conditioning This is the ignition. Start hard. By the time this is done you'll have made the gear shift. Tissue warm, mind clear, everything else left at the door. Give it a real effort from rep one.								Conditioning
	TGU Sit Up Abs / Beginner	--
	Row Machine Quads / Intermediate	Row Machine 1 sets, 5 reps, --:-- rest	1	--	00:10:00			--:--	alternate
- Setup On your back, weight pressed overhead in one hand, arm straight Opposite arm on the floor to support - Cue Emphasize overhead extension, reaching your chest for your knee while reaching the weight with a straight arm behind you Use the supporting arm to help push into it Tempo: X-2-3-1 Intensity: 9
Notes for Mobility Your tissue is warm, let's see where we can go with it. Push into your end range and hold presence there. This isn't stretching and relaxing. Work at your edge: uncomfortable, controlled, but never practicing pain. The goal is to expand the territory your body actually owns.								Mobility
	Shoulder Extension PAILs/RAILs Shoulders / Very Easy	--
	Pass Throughs	Pass Throughs 1 sets, 20 reps00:00:10	1			20		--:--	alternate
Hold each direction for a 10 count. Alternate back and forth 3 sets. - Setup Ideally using short dowels or rods - Variation Can be performed against a wall without dowels, or inside a power rack - Cue Spear a stable wall in front of you and hold the isometric Then shift your weight into your heels and spear the space behind you Tempo: 1-10-1-0 Intensity: 8
	Scorpion Clocks Chest / Beginner	--
	Scorpian Rolls	Scorpian Rolls 1 sets, 10 reps	1			10		--:--	easier
Starting with arm @90° pulse into the twist 10 times. Move arm up 20° and pulse 10 times. Repeat 20° adjustments 2 more times for a total of 4 positions, final position arm should be close to straight overhead. - Setup Face down on the floor, arms out to the sides in a "T" - Cue Start with the arm at 90°, straight out from the shoulder Kick the opposite leg over and across the body toward the floor, pulse into the twist Move the arm up 20° and repeat Four positions total, finishing with the arm close to straight overhead Intensity: 8
Notes for Activation You're loading the same joints as the primary movement, but in the opposite direction. Those muscles become your stabilizers in the next block - you're turning them on now. This isn't an all-out effort. Choose a weight based on the rep range: if you finish with a lot left, go heavier. If you barely make it, you found it.								Activation
	-- --	--
	Jump Pull Ups Lats / Beginner	Jump Pull Ups 5 sets, 5-8 reps, 01:30 rest	5			5-8		01:30	alternate
Little grip variation here, giving more emphasis to the Lats and Biceps while continuing to contribute to global vertical pulling strength. These are typically stronger than Overhand Pull Ups so don't be surprised if your RPE7 shows up in a different rep count. - Setup Underhand grip, hands about shoulder width Hang with arms straight - Cue Grip variation gives more emphasis to the lats and biceps while still building global vertical pulling strength Initiate the pull through the shoulder blades, lowering the fulcrum for the elbows Tuck the elbows towards the hips, continuing to depress the shoulder blades as you reach your chest to the bar Reverse the movement with control, keeping tension on the lats all the way to the bottom where the shoulder blades elevate again Tempo: X-0-3-1 Intensity: 7
Notes for Strength This is the work. Everything before this was a ramp to get you here. Your tissue is warm, your range is open, your stabilizers are firing. The rest of the session exists to get you to this moment feeling sharp. Respect the movement, give it your best effort, and log it when you're done.								Strength
	-- --	--
	Seated Dumbbell Press Shoulders / Beginner	Seated Dumbbell Press 5 sets, 5-8 reps	5			5-8	--	--:--	alternate
I got these from Ben Patrick and his company Athletic Truth Group (ATG) gives them their namesake. More commonly ATG means Ass to Grass and if you know anything about Ben Patrick he's all about strength with range. The bottom position on these should have a distinct stretch across the deltoid fibers. If your spinal erectors are fried from Squats and Deadlifts (or if they're just not up to the task for whatever reason) you can alternate a seated press to eliminate that as a limiting factor. These should be heavy, no more than 8 reps, no less than 5. Shoulders love intensity and recover quickly so we're pushing the RPE to RPE8. High degree of intent on these. - Setup Seated on a flat bench or stool, (no back support) Dumbbell heads framing the shoulders in a neutral grip Pull your elbows towards the ribs looking for a stretch across the deltoids Press directly up from there Looking for the stretch at the bottom of every rep - Variation Seated press eliminates the spinal erectors as a limiting factor - Cue The bottom position should have a distinct stretch across the deltoid fibers Press overhead without letting the ribs flare Tempo: X-0-2-1 Intensity: 8
Notes for Burn Out Intensity drops, isolation goes up. One movement, higher reps, same muscles you just worked, but from a different angle. Leave knowing you gave what you had.								Burn Out
	-- --	--
	Cable Rear Delt Fly	Cable Rear Delt Fly 1 sets, 30 reps	1			30	--	--:--	alternate
Finisher! You made it! This is the cherry on top. Your shoulders should be seared from the pressing, this is just bringing them up to temperature in the oven. I prefer hitting these with a Marathon Set. A Marathon set is where you pick a high rep target and stick with the movement until you hit it. Sometimes called "Rest:Pause" or "Breathing Sets", it's not a Myo-Rep set so take as much time as you need. I would pick a weight you feel confident you can acheive 12 consecutive reps with and push from there. I recommend pausing at the top where the weight is stacked through the joints, but get it where you can. These will absolutely cook your rear delts. - Setup Lie on your side on a bench, top arm holding a dumbbell Arm nearly straight, small bend at the elbow - Cue Raise the dumbbell in an arc until the weight is stacked through the joints Control the way back down into a stretch Keep the trunk perpendicular to the ground through out Tempo: X-0-3-1 Intensity: 10

normal
superset
alternate
circuit

Workout Plan Summary

Every session follows the CMA format: Conditioning, Mobility, Activation, Primary Movement. Same structure every time, different lifts each session.

Choose your workout, enter each block with intent, and log your session when you're done.

CMATransition

Print this workout
Print entire plan

Train on your own. Same structure every session.

5 workouts, any order, any day

Built around 5 primary lifts

App Tutorial included

Get the Plan

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
Notes for Conditioning This is the ignition. Start hard. By the time this is done you'll have made the gear shift. Tissue warm, mind clear, everything else left at the door. Give it a real effort from rep one.								Conditioning
	Cross Body Swing Obliques / Intermediate	--
	Row Machine Quads / Intermediate	Row Machine 1 sets, 20 reps, --:-- rest	1	--	00:10:00			--:--	alternate
- Setup Warrior stance, weight loaded in the hand associated with the front foot - Cue Start with the back swing Throw to maximize the weightless moment at the top As the weight returns, load the back foot As the weight crosses the back thigh, pulse into the ground and uncoil the spine in a backhand motion, again throwing to maximize weightlessness Tempo: X-0-0-0 Intensity: 9
Notes for Mobility Your tissue is warm, let's see where we can go with it. Push into your end range and hold presence there. This isn't stretching and relaxing. Work at your edge: uncomfortable, controlled, but never practicing pain. The goal is to expand the territory your body actually owns.								Mobility
	Side Bent Sit Get Up Glutes / Beginner	--
	90x90 Transitions and Reaching Inner Thighs / Beginner	90x90 Transitions and Reaching 1 sets, 5 reps	1		--:--:--	5		--:--	alternate
This drill demands a huge degree of stability to perform without momentum. Take your time to feel how you can generate this movement internally. - Setup From a seated position, place one leg behind you, knee at 90°, one leg in front of you, knee at 90° Shift your body weight into the forward knee and press that knee into the ground, lifting the hips With control, pull the back leg off the ground, and around to the front, in a lunge position Transfer your body weight to the front foot and come to standing Reversing the movement to come back to seated - Cue Move with minimal momentum, the transitions are generated internally Intensity: 8
Notes for Activation You're loading the same joints as the primary movement, but in the opposite direction. Those muscles become your stabilizers in the next block - you're turning them on now. This isn't an all-out effort. Choose a weight based on the rep range: if you finish with a lot left, go heavier. If you barely make it, you found it.								Activation
	Toes to Bar Abs / Intermediate	--
	Captains Chair Leg Raise Abs / Intermediate	Captains Chair Leg Raise 3 sets, 6-12 reps, 01:30 rest	3			6-12		01:30	easier
This might cross the line from Activation to Pre-fatigue. Don't worry, your abs can sustain a lot of volume. Moving into the Spartans after this will require you to really rely on your shoulders, obliques, and technique to get through those. Precisely the target. If your grip is the limiting factor you can use wrist straps or hanging ab straps. Or to completely obviate the shoulder extension and grip strength, you can alternate captain's chair leg raises. If you can't perform at least 6 reps, regress the movement to where you can. - Setup Hang from the bar, hands about shoulder width - Regression Wrist straps or hanging ab straps if grip is the limiting factor Captain's chair leg raises to remove shoulder extension and grip entirely - Cue Hold a hollow position, stay tight through the ribs Drive the toes to the bar, control the way down Tempo: X-1-3-0 Intensity: 7
Notes for Strength This is the work. Everything before this was a ramp to get you here. Your tissue is warm, your range is open, your stabilizers are firing. The rest of the session exists to get you to this moment feeling sharp. Respect the movement, give it your best effort, and log it when you're done.								Strength
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	Bent Over Oblique Rotation Obliques / Beginner	Bent Over Oblique Rotation 5 sets, 5-8 reps	5			5-8	--	--:--	alternate
The Spartan Press! If you've worked with me in person you are likely familiar with these. Essentially a chop with some Justin Leinhard flare that allows you to push them much heavier comfortably. A low friction pulley system really makes a difference if you have the choice. Cable Crossover is fine, I prefer a Free Motion machine if you have access. Again, low friction is the most important selection. If you're not very practiced in this movement, stick to the higher end of the rep range ~8 reps. There's a lot to be gained in skill here. Once you have the skill ingrained, you'll be surprised how heavy you can go as you start to approach the 5 rep range. RPE8 on these to make sure you're really sufficiently challenging the pattern and exposing inefficiencies. High degree of intent, but don't overdrive, there's lots of moving parts to be aware of on these. Setup: - Set up at a distance from the cable stack so the body is under load in the starting stretch position - Handle held in the opposite hand of the forward lunge foot - Back heel is up, pivoting off the ball of the foot Equipment: - A low friction pulley system makes a real difference - Cable crossover works, Free Motion preferred if available - Low friction is the most important selection criteria Cues: - Initiate from the forward lunge foot - Pull across the body, driving from the hips rather than the arm alone - Hook the band in the webbing of your free hand thumb - Continue pulling through the handle as you rotate through the trunk and finish with the band press Intensity: 8
Notes for Burn Out Intensity drops, isolation goes up. One movement, higher reps, same muscles you just worked, but from a different angle. Leave knowing you gave what you had.								Burn Out
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	Kettlebell Windmill	Kettlebell Windmill 3 sets, 6-8 reps, 01:30 rest	3			6-8	--	01:30	harder
Finisher! You made it! This is the cherry on top. Your core should be seared from the previous work, this is just bringing them up to temperature in the oven. Should be a high degree of glute recruitment here as well. Keeping the reps on these moderate as it's a high skill-high fatigue movement. Add weight if you're getting more than 8 reps and drop it if you're getting less than 6. I've never got an oblique pump and do not aspire too. Finish with intent on skill today. - Setup Half kneeling, weight pressed overhead on the side of the forward knee Eyes on the weight - Cue Push the hip out to the side, hinge toward the floor Overhead arm stays locked and vertical Reach the free hand or elbow toward the floor, return to vertical by driving the hips back under your shoulders Tempo: 3-1-X-0 Intensity: 8