Blueprint

The Motion Blueprint

For the athlete in everyone. Our complete training framework - free to download, built from 15+ years of coaching.

Strength That Works When Life Demands It.

This blueprint combines power, strength, and mobility so you don’t just look strong — you move, feel, and perform like an athlete in everyday life.

What’s Inside the Guide

This isn’t another PDF full of random exercises. The Motion Blueprint is a dense, high-value playbook built from 15+ years of coaching experience - and it includes a complete sample week of workouts you can start using right away. Inside, you’ll learn our proven warm-up system, explore two different training paths, and see how to build lasting strength that works inside and outside the gym.

Key highlights:

A full sample week of workouts - Choose between a 3-day Total Body split or a 4-day upper/lower spit

Our 6-step warm-up framework for mobility, stability, and activation

Power + Plyometrics, Strength Supersets, Finishers, and Cooldowns included

Built-in modifications/alternatives to scale movements and apply progressive overload for continual gains

Movements chosen for functional strength that carries over to daily tasks, sports, and life outside the gym.

Why Trust Us

We know the fitness world can feel noisy. That’s why we want to be clear: we’ve been professional trainers since 2007, not just influencers who film workouts for themselves. For a full decade (2011–2021), we owned and operated our own gym, where we coached thousands of people in person and refined our approach day by day.

Our education didn’t stop there - we’ve studied with some of the best strength and conditioning coaches in the industry, earning certifications from NASM, FMS, StrongFirst, USA Weightlifting, Precision Nutrition, Girls Gone Strong, and more. We’ve also spent years teaching around the country and mentoring other coaches.

Since 2015, we’ve shared this knowledge online, building a community of over 2 million people across Instagram, TikTok, and YouTube. This Blueprint is the result of that journey — designed to cut through the noise and give you what actually works.