RapidFit: Melt Fat, Build Muscle (12 Weeks)

RapidFit: Melt Fat, Build Muscle

1. Foundation 1
   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.
   3 Days a week for 3 weeks
    
2. Building Momentum
   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.
   3 Days a week for 3 weeks
    
3. Extensive 1
   During this phase a focus will be placed on maintaining the core principles of a foundational phase (increased mobility, stability, movement efficiency, and decrease in asymmetries), all while seeking an increase in training capacity. You should expect increased volume from a foundational phase. This focus on increased capacity will further set the foundation for later performance work. This Phase includes fitness elements of Pillar and Movement Preparation, Strength/Power, and Regeneration.
   3 Days a week for 3 weeks
    
4. Extensive 2
   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.
   3 Days a week for 3 weeks