The core area is a web of muscles that can handle a very large work capacity. They are constantly working as stabilisers. Due to their high ability to handle a large work capacity the best results are achieved when the core is trained multiple times a week.

This program executes on that hypothesis with 3 – 5 progressive small workouts per week. The program delivers a tailored structure to achieve maximum effectiveness utilising 2 Blocks of 4 weeks:

Workout Plan Block 1: ‘4-week Technique Phase’

We will begin by learning the correct exercise technique and allowing the body to adapt to the demands of the intensity. We’ll in-still muscle memory so you can perform the exercises effectively. There are two main goals within this Block:

1. Master the exercise technique not only for performing it but also learning to engage the muscles we are targeting correctly in the most optimal way for performance.
2. Develop a larger work capacity and higher volume tolerance. These two things will set us up for major success and transformation in Block 2.

We focus our attention on the detail of technique execution and practice. Along with internal focus on muscle contraction and feeling.

Workout Plan Block 2: ‘4 week Intensity phase’

This Block is our ‘4 week Intensity phase’ and requires 4 days a week of training. Now that you have mastered the exercises and increased your work capacity it’s time to mentally lock in and give it your all. The main focus of Block 2 is to apply a higher degree of effort and increase intensity. We achieve this is by utilising:

• Supersets: Two exercises immediately followed after one another
• Giantsets: More than two exercises followed immediately after one another

The two Workout Plan Blocks can also be utilised as two separate workout plans depending on your current goals and past experience. If you have already been performing a lot of specific exercises on your core and you are looking for something different to shock them, then jumping straight into Block 2 may suit your goals better.

Perhaps your core is used to a high intense work capacity and you have plateaued? Then Block 1 would suit your goals to re-master muscle contraction and work your entire core muscles through their full range of motion, here quality vs quantity is our focus for effective results. If you wish to increase the volume in Blocks 1 or 2 by repeating one of the workout days that is absolutely fine but I would encourage you to really focus on mastering technique over volume initially.

I hear you! That's not your fault. Many people come to use my TRX Programs because they haven't seen any visible changes in their body using other suspension training resources. And here's why...

..it's because those other resources focus on movement-centric technique = a shared load with multiple muscles engaged to move from A to B.

There's nothing wrong with that if you want to just work up a sweat and move around. But it can be mindless movement. However, if you want to VISIBLY TRANSFORM your body using a suspension trainer, then you need to do...

'Muscle-Centric' Technique = Isolating the specific muscle we are targeting to place all the load onto it.

When that is combined with internal mind-muscle connection. The results are outstanding, physically and mentally. Together, I call it the 'mindful muscle-centric TRX technique'.

My mission is to show people how to build lean strong and functional muscles with a TRX and this technique. Because this leads to a visible transformation of your body shape due 2 reasons (for simple sake):

1. Muscle definition is created
2. More quality muscle gained = we burn fat more easily and better at rest

There are a whole bunch of other health-related reasons too, such as hormone optimisation, increased metabolism, and better insulin resistance. A reason why my mantra is - muscle is life.

On top of that is the meditative workout state we get into with 'mindful muscle-centric TRX technique'. Workouts reduce anxiety, stress, and procrastination because we internalise our focus on one thing (our body) for an extended period of time. That's mediation.

You finish workouts in your own space and time like you've been on another planet. Gaining the physical benefits along with the mental well-being benefits in each workout.

I hear you and I’ve got you covered. As I tell our Fitness Freedom Athletes in the community, nutrition is 80% of the battle… and you can't out-exercise a bad diet.

Today's diet and exercise "advice" is completely useless for most of us who are busy... “Eat healthier. Cut back on your carbs. Do hours of cardio. Eat more protein. Take vitamins…” etc etc

This “cookie-cutter” advice will continue to fail you if you keep listening. YET, if you're looking for a faster, smarter, more specific, and completely sustainable way to get healthy, build lean muscle mass, and lose fat, then I’ve got you covered…

All Fitness Freedom Athlete Members get access to my Nutrition & Supplement Guide as a BONUS. In this modular teaching guide, you'll learn the Evergreen Nutrition Framework to gain a lean, healthy, and energised body sutainably.

I'll teach you how to use effective nutrition timing and nutrition pairing of fats, carbs, and proteins.

Which means you’ll turn your body into the natural performance machine it can be - working in two phases throughout each day: a lean muscle-building phase and a fat-burning phase.

Many people believe that doing MORE EXERCISE is the key to losing weight or gaining muscle. This is a MYTH (unless you’re an Athlete training 6 hours a day).

Getting your body working optimally with your metabolism, insulin sensitivity, and hormone production, first, is the absolute key!

I’ve seen people lose 30 lbs with ZERO exercise at all using this ‘Evergreen Nutrition Framework’. And when you combine it with smart TRX workouts designed to build lean muscle and functional strength, you start seeing even faster results that transform your body with muscle definition.

To keep the pounds off and build lean muscle long-term you need a SIMPLE & SUSTAINABLE healthy eating plan that will work for you long-term. A plan that’s:

1. simple and easy to follow…
2. allows you to enjoy healthy foods you love each day…
3. allows you to indulge in “unhealthy foods” on occasion without gaining fat…
4. and gives you the flexibility to eat out at restaurants and enjoy your life.

This is exactly what you'll get with my Nutrition & Supplements Guide.

Members get such amazing results easily, by following the nutrition teaching... they never need any other diet ever again again.

Yes. Hear me out... I recommend an ideal amount of workouts per week for each Program (detailed at the start). But this is NOT a must. You can do less and still progress. Our focus is not on quantity but quality of workout. So long as you are progressing through the Program and handling the increased intensity and exercise variation workout to workout, you are improving and your results will grow!

Obviously, be sensible with your approach, it's no good doing 1 workout every 2 weeks and expecting great results. My point is, dedicate the time you can and focus on training smarter with the correct technique and mindful muscle connection. This will yield the greatest results, not mindless quantity.

Your ability to workout more is directly correlated with your recovery. This is totally dictated by your lifestyle, nutrition, and sleep. This is something you will have to monitor, it’s never linear, something to be aware of. There is further guidance on the Platform to help you with this.

All the Programs and the teaching and resources within them are housed on the fitnessfreedomathletes.com Platform where you will become a member for liiiife! Yeaaaa baby!! The Programs are accessible across any device on the Platform.

All the teaching for technique, nutrition, mindset, execution & performance is video based with correlating study notes and downloadable resources.

For full details of what you will get, just scroll down...