Movement Blueprint

Life, just like the market breathes in cycles. Flow with the Seasons.

Nick Alexander Nick Alexander

Season: Fall September 1st - November 1st

 

Resilience Base & Integration Phase

“If every word you speak creates reality then most people are authors of their own hell, writing tragedy with their tongues, scripting misery with every complaint. When you say “my life sucks” you just commanded it to suck harder, when you say “nobody loves me” you just made it true, and the universe doesn’t care about your intentions only your declarations, so when you finally inherit the world you spent decades speaking, remember you authored that inheritance yourself”

Weekly Framework (8 weeks, with small progressions)

  • Monday — Weightroom (Session A: Mobility + Push/Pull)

  • Tuesday — Mountain Bike (endurance ride)

  • Wednesday — Gym (Session B: Lower Body Functional Strength)

  • Thursday — Active Recovery / Yoga / Flow

  • Friday — Gym (Session C: Posterior Chain + Rotation)

  • Saturday — Hike (elevation / weighted pack every other week)

  • Sunday — Mountain Bike (power / skills ride)

Progression Notes

  • Weeks 1–2: Base building. Keep weights light/moderate, focus on movement quality. MTB/hikes at conversational pace.

  • Weeks 3–4: Increase intensity slightly. Add a set to big lifts (4→5 sets). Introduce intervals on MTB skills ride.

  • Weeks 5–6: Push harder. Aim for progressive overload (heavier goblet/front squats, hip thrusts, lunges). Longer endurance MTB rides.

  • Weeks 7–8: Peak phase. Add pack weight on hikes. Include explosive work (box jumps, med ball throws) with more intent. Gym weights should feel challenging but smooth.

Monday – Gym A (Mobility + Push/Pull)

  • World’s greatest stretch, cossack squats (5 min)

  • Barbell Bench (4x10)

  • Dumbell Overhead Press (4x8)

  • Landmine press 3×8

  • Pull-ups (4×weighted)

  • Turkish get-up 3×3/side

  • Pall of press 3×12

  • Hollow hold 3×30s

Tuesday – MTB, Spin, Hill Run or Hike (Endurance)

Wednesday – Gym B (Lower Body Functional)

  • 90/90 hip rotations (5 min)

  • Front squat 4×6

  • Romanian deadlift 3×8

  • Walking lunges 3×12/leg

  • Box jumps 3×6

  • Suitcase carry 3×30m

Thursday – MTB, Spin, Hill Run or Hike (Endurance)

  • 30 min animal flow / yoga mobility

  • MTB Ride or Hike

Friday – Gym C (Posterior Chain + Rotation)

  • Cat-cow → T-spine rotation → calf pump (5 min)

  • KB swings 4×15

  • Single-leg RDL 3×10/leg

  • Hip thrusts 3×8

  • Rotational Cable Chops 3×12

  • Med ball rotational throw 3×8

Saturday – Hike

  • 90 min+ hike

  • Add pack every other week (start 10–15 lbs)

Sunday – MTB (Skills / Power)

Recovery & Mobility / Yin - 10 to 30min

  • Morning or evening:

    • Hip openers (pigeon stretch, 90/90s)

    • Spine (cat-cow, thoracic rotations)

    • Ankles/calves (dorsiflexion drills, downward dog)

    • Shoulders (wall slides, band pull-aparts)

Programming Notes

  • Keep weights moderate, focus on movement quality > load.

  • Bike/hike days double as cardio & mental reset.

  • Emphasize single-leg and rotational work (both huge for MTB/hiking).

  • End of October → you’ll be prepped for a November strength/size or power phase if you want to cycle back heavy.

LIVE FEARLESS, NOT RECKLESS.

Curious about working with me or would like to connect? Give me a shout, anytime. Here

Read More
Nick Alexander Nick Alexander

Season: Summer

Memorial Day thru Labor Day

Monday: Chest & Shoulders (Push Day)

  • Yin - AM & PM

  • Barbell Bench (5x7)

  • Inc Dumbbell Press (3x8)

  • Isolateral Push Press - Narrow Grip (3x10)

  • Overhead Dumbbell Press (5x8)

  • Isolateral Overhead Press (4x12)

  • Cable Lateral Raise (4x15)

  • Tricep Pushdown (4x8)

  • Face Pulls (3x12)

  • Reverse Cable Fly (3x TF)

  • Dips TF

Tuesday: HIIT - MTB, Ride, Hike or Run Hills

  • Yin - Dynamic AM

  • Yin - Static PM

Wednesday: Legs (Heavy - Compound Lift Focus)

  • Yin - Dynamic AM

  • Yin - Static PM

  • Warm up

    • 3mi Walk

      • Dead hangs 3x 60s

      • Single Leg Cable Lateral Raise (4x10)

      • Air Planes 4x10/s

  • Barbell Deads (5x8)

  • Barbell Squat (5x6)

  • Lying Leg Press (3x8)

  • Ham Curls (4x8)

  • Leg Extensions (4x8)

  • Split Squats (4x8/s)

  • Calf Raise (5x12)

  • Burnout Walking Lunges

Thursday: HIIT - MTB, Ride, Hike or Run Hills

  • Yin - Dynamic AM

  • Yin - Static PM

Friday: Back & Delts - (Pull Day)

  • Yin AM & PM

  • Warm UP

    • Walk 3mi @12%

  • Weighted Pull ups (4x8)

  • Cable Wood Chops (4x8/s)

  • Barbell Rows (5x6)

  • Face Pulls (3x15)

  • Dumbells Rows (3x8)

  • Barbell Curls (Straight Bar - 4x8)

  • Lat Pull Down (Neutral Grip - 3x15)

  • Cable Curls til Burnout

Saturday: Steady State Cardio (Long Day - Ride or Hike)

  • Yin - Dynamic AM

  • - Yin - Static PM

Sunday: Legs - Mobility Work

  • Yin PM Only

  • Afternoon Sauna

  • Warm Up

    • 3mi walk at 12%

  • Front Squat – 4x6 (lighter than back squat)

  • Bulgarian Split Squats – 3x8/leg

  • RDLs or Hip Thrusts – 3x10-12

  • Calf Raises – 3x20

  • Tib Raises – 3x15

    • Optional Mobility Flow: hips, ankles, T-spine

LIVE FEARLESS, NOT RECKLESS.

Curious about working with me? Give me a shout, anytime. Here

Read More