WEIGHTLOSS (3 DAYS) - FITNESS

EXOS Template Programs on Bridge

This is one of 16 programs offered by EXOS on the Bridge system. These programs allow you to organize and individualize training for your athletes. Template blocks make it easy for you to create a group or circuit of exercises to be used again across different phases or programs. A template phase is a phase you have designed for a program that you would like to save as a draft to be used again for other programs. Think of a template phase as a master draft, whereby you can add a copy of that draft into any of your programs and edit the copy without changing the master (template) phase.

WEIGHTLOSS (3 DAYS) - FITNESS (Duration: 12 weeks, 3 days/week)

At a high level, this particular program guides you to:

Not all bodyweight is equal and your health is more than a number on the scale. This program will help improve body fat percentage (body composition) while also improving movement efficiency to support sustainable health. This program will initially create a stable foundation upon which you can build. It will then progress into an increased focus on volume and metabolic work improving overall capacity while decreasing risk of injury and pain. Use this program to feel better, move better, and find your definition of performance.

Now let’s take a deeper dive into the program:

Foundation 1 (3 weeks, 3 days/week)

This phase focuses on an introduction of common movement patterns found within the EXOS training system and offers an opportunity to increase movement competency. Additionally, a Foundational phase seeks to increase both mobility (range of motion) and stability (control of movement), while correcting any movement asymmetries when comparing right and left sides. This will truly set your foundation for further success in later themes while decreasing risk of pain and injury. This Phase includes fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.

Foundation 2 (3 weeks, 3 days/week)

This phase is an extension of the first foundation phase. There is an increased emphasis on training volume to increase capacity, while continuing to increase mobility (range of motion) and stability (control of movement), while correcting any remaining movement asymmetries. This expanded foundation will help bolster success with future performance themes, improving performance while decreasing risk of injury or pain, helping you define what performance means to you. This Phase includes fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.

Extensive 1 (3 weeks, 3 days/week)

This phase focuses on an increase in volume, pulling together elements of foundational themes, general preparation themes, and hypertrophy themes. The overall goal is to focus on fundamental movement patterns while increasing training capacity and overall resilience. Extensive One will focus closer to the foundational end of the continuum, as opposed to Extensive Two which will focus closer to the hypertrophy end of the continuum. This Phase includes fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.

Extensive 2 (3 weeks, 3 days/week)

This phase focuses on an increase in volume, pulling together elements of foundational themes, general preparation themes, and hypertrophy themes. The overall goal is to focus on fundamental movement patterns while increasing training capacity and overall resilience. Extensive One will focus closer to the foundational end of the continuum, as opposed to Extensive Two which now moves closer to the hypertrophy end of the continuum. This Phase includes fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.

These 16 EXOS programs should act as a guide. You may choose to mimic their structure, or create your own. You may want to pull in different EXOS phases to your own program or work completely from scratch.