Emmick Fitness

Beach season is just around the corner! Are you looking to transform your body so that you can walk confidently in that bathing suit? If so, this 12 week total body program will provide everything you need to reach your goal. This program requires 3 days of dedication per week. It includes a mobility program, activation, strength training, a core program, and conditioning options. All you have to do is get to the gym and push yourself each and every workout!Gym equipment will be needed to complete this program. If your gym does not have certain pieces of equipment, I have provided alternative exercises throughout most of the program. Every workout includes recommended rest periods and every exercise comes with a video to show you how to perform it. Also, if you have any questions, you can ask me on the app or shoot me a text! I want to help you get the results you desire!Watch this 7-step guide to teach you how to train using the Bridge app.

Beach season is just around the corner! Are you looking to transform your body so that you can walk confidently in that bathing suit? If so, this 12 week total body program will provide everything you need to reach your goal. This program requires 4 days of dedication per week. It is more suitable for those who have no issues going to the gym frequently. The best training routine for this program would be a "2 on/1 off/2 on" schedule. A good example would be Monday, Tuesday, Thursday, Friday (leaving Wednesday, Saturday and Sunday as recovery days). For the first 8 weeks, Lower Body and Arms would be performed on Monday and Thursday, and Chest/Back/Shoulders would be performed on Tuesday and Friday. For the last 4 weeks, Legs and Shoulders would be on Monday and Thursday, and Chest/Back/Arms would be on Tuesday and Friday.This program includes mobility, activation, strength training, a core program, and conditioning options. All you have to do is get to the gym and push yourself each and every workout! But remember, a transformation cannot be made unless you follow these two rules:A) Progressive overload (gradually increasing the intensity or difficulty of workouts over time). You will need to lift a challenging weight every set. If the set calls for 10 reps, and you can perform 15 reps, you are not pushing yourself hard enough. Grab heavier weight and struggle to get the last 2 reps.B) Eating Healthy!!! Clean up your diet and be disciplined!Gym equipment will be needed to complete this program. If your gym does not have certain pieces of equipment, I have provided alternative exercises throughout most of the program. Every workout includes recommended rest periods and every exercise comes with a video to show you how to perform it. Also, if you have any questions, you can ask me on the app or shoot me a text! I want to help you get the results you desire!Watch this 7-step guide to teach you how to train using the Bridge app.

This 12 week core strengthening program is perfect for beginners who are looking for a good starting point to building a stronger midsection. This program will start with basic exercises and will gradually progress to more difficult movements. Days 1 and 3 focus on core stability, with day 3 taking an Animal Flow/Crawling approach. Days 2 and 4 involve general abdominal exercises with some focus on rotation. This can be performed at a local gym or in the comfort of your own home.Gym equipment will be needed to complete some exercises. If your gym does not have certain pieces of equipment, I have provided alternative exercises throughout most of the program. Every workout includes recommended rest periods and every exercise comes with a video to show you how to perform it. Also, if you have any questions, you can ask me on the app or shoot me a text! I want to help you get the results you desire!This program can only work if you partner it up with a well balanced and disciplined nutrition plan. I am not Jesus and can't create a 6 pack through pizzas, fast food and 6 packs of soda daily lol. I strongly advise that you pair this program with a new nutrition plan.Watch this 7-step guide to teach you how to train using the Bridge app.

This 12 week advanced core strengthening program is designed for those who already have a good base built up and are looking to be challenged/need something new. This program will start with some intermediate exercises and will gradually progress to more difficult movements. Days 1 and 3 focus on core stability, with day 3 taking an Animal Flow/Crawling approach. Days 2 and 4 involve general abdominal exercises with some focus on rotation. This can be performed at a local gym or in the comfort of your own home.Gym equipment will be needed to complete some exercises in this program. If your gym does not have certain pieces of equipment, I have provided alternative exercises throughout most of the program. Every workout includes recommended rest periods and every exercise comes with a video to show you how to perform it. Also, if you have any questions, you can ask me on the app or shoot me a text! I want to help you get the results you desire!This program can only work if you partner it up with a well balanced and disciplined nutrition plan. I am not Jesus and can't create a 6 pack through pizzas, fast food and 6 packs of soda daily lol. I strongly advise that you pair this program with a structured nutrition plan.Watch this 7-step guide to teach you how to train using the Bridge app.

Move and Flow is a ground based movement program focused on mastering your own bodyweight in multiple positions. It is challenging but also fun! If you have a yoga background, this would be a great program to learn and broaden your horizons. This program is 2 days per week and is designed to improve strength, power, flexibility, mobility, and coordination for all levels of fitness enthusiasts. Everything is done with your own bodyweight. You will first learn the two basic activation positions (Beast and Crab) and how to move from each of them. Your coordination, balance, mobility, core strength and total body strength will be challenged from day 1. This is a great program for anyone who does not have a gym available or doesn't want to train around others. as previously mentioned, it is also perfect for those who enjoy yoga but want to increase the intensity of their training. It may look silly at first, but you will quickly fall in love with the training style and have so much fun in the process!Every workout includes recommended rest periods and every exercise comes with a video to show you how to perform it. Also, if you have any questions, you can ask me on the app or shoot me a text! I want to help you get the results you desire!How to train on the BridgeTracker app:A 7-step guide to using the Bridge app

Are you wanting to move better? Improve your golf game? Put your shoes on without a struggle?This 12 week movement/mobility program is just what you need! It is solely focused on getting you moving again and creating more mobility throughout your body. No gym or training equipment is needed. Just follow this program in the space of your own home 3 days per week!