Flock Fitness : Why you should move your body, TODAY!

Living an active lifestyle starts with a healthy mindset, and is aided with proper nutrition. The 5 fingers have a direct impact on one another. Physical fitness is the foundation to building the mental muscle that propels you on the pursuit of self mastery. 

When we change the paradigm around our fitness story we change the results we see. Fitness is fun, it shows us our strengths and weaknesses and allows us to see our progress, and has a direct correlation with improved energy and clarity. 

It’s about progression not perfection. 

This month our focus is to introduce our 5 fingers and expand on them over the coming months. We started the year off with cultivating habits and introduced a frame work inclusive of self awareness, accountability, self discipline and consistency. This framework can easily be adapted to enhance our fitness relationship. When these tools are used it eases our ability to create habits. 

Check out our instagram for daily Flock Fitness Workouts!

We focus on workout patterns such as upper or lower body and full body. Within that we focus on stretching, functional patterns, resistance training, free weights, body weight and bands.

The key is to know our workouts will vary depending on our goals. The relationship between you and fitness is between the two of you. It’s not about comparison, all those people working out in the gym are there for themselves.

Workouts come in all shapes and forms! It doesn’t only have to be the gym, incorporating fun and community can bring a new feeling to the relationship. We love acro yoga, hiking and outdoor park workouts!

It’s good to have a variation in your workout the most important takeaway from this when you move your body in a way that will make you healthy and strong you feel it from the inside out. 

We live in a world that we’re mostly sedentary, most people sit all day for work and than go home and sit and watch tv. Exercise is medicine, literally just like a pill, it reliably changes brain function by altering the activity of key brain chemicals and hormones!  

Research has shown that for 2020 the buzz on fitness is the focus of fitness for wellbeing, thinking outside the gym and taking workouts outdoors and attending more group classes to connect with one another. 

Don’t wait to get started. Your future self will thank you.

Full Body Flock Fitness

Are you looking for a Full Body workout plan?
You asked, you shall receive.
You’re about to get FLOCKED!
Share your journey with us on social, tag us @flockgoods

The way you do one thing is the way you do everything. It’s about consistency. Showing up when you’re tired. Showing you when you just don’t feel like it. Follow the schedule below. We share what the goals are behind this full body workout plan, along with notes going over some basics to set you up for success. We have the workout plan with videos as well. Follow us and tag us and ask how you can receive the whole workout plan with videos as well! We are here to empower you to empower yourself!


Monday: Full Body Workout 
Tuesday: Off or Cardio
Wednesday: Full Body Workout
Thursday: Full Body Workout
Friday: Off or Cardio
Saturday: Full Body Workout 
Sunday: Off

1. Muscle Mass in Posterior Chain
2. Learn Proper Training Techniques
3. Thoracic Rotation/ Neck Mobility
4. Improve Overall (total body) Strength
5. Improve Squatting Form

I’m a huge fan of simple programs. But note, simple doesn’t mean easy. I think there is a lot of misinformation online about training these days. Many trainers promote excessive variability. To build muscle, strength, and power, it’s wise to stick to tried and true methods of training.

Our program will focus on hinging, squatting, pushing, pulling, rotation, and anti-rotation exercises. We will use barbells, kettlebells, dumbbells, the trap bar, TRX, and bodyweight.

About Tempo:
The tempo in which you perform your exercises matters. Sometimes you see gym goers performing their reps quickly without reaching a full range of motion in the muscle group. This is a mistake because it will cause uneven soreness and tightness in the muscle tissue. Strength training should increase the muscle tissue during the workout. 

Here is how tempo works: there will be three numbers written with a hyphen in between 
i.e; x-x-x

In this first phase of the program, you will a few tempo schemes depending on the exercise and how much we want to stress the eccentric. 

Example of medium tempo: 2-2-2. This means that the eccentric (way down or up depending on exercise) will be a 2 count, the pause at the bottom or top will be a 2 count, and the concentric (way up or down depending on exercise) will be a 2 count. 

If it were 4-1-1, you would go down for four, hold for 1, then come up on a 1 count, etc.

About Volume
For the first 2 weeks of your program, do the lower number of sets listed. After week 2, we will add in the higher numbers of sets listed. Start conservatively and don’t go for any PRs. We are building a base of strength and power in this program that will unlock new levels in future programs. 

About Sets
Your exercises will be listed as A,B,C. Exercises A and B are to be performed back to back without rest. Exercise C is either a stretch or mobility exercise, or core exercise. If needed, take a short break 60-120” after exercise C before returning to exercise A, B, then C for the designated number of sets. These are “triple” or “giant” sets.  

Warm Up:
1. Treadmill Jog or Concept2 Rower – 5 Minutes or 1000m
2. Athletic Warmup
3. Kettlebell Arm Bar + Bent Arm Bar 5 + 5
4. Prying Goblet Squat 1 set, 30-60”
5. Banded Hip Bridge 1 set, 30 reps
6. Hanging from Bar – 1 set of 45-60”

Full Body Workout
A. Trap Bar Deadlift – 5 reps, 7 sets
B. Kettlebell Press – 5 reps, 5 sets
A. Barbell Bent Over Row – 8-12 reps, 3-4 sets
B. Heavy Kettlebell Swing – 12 reps, 3-4 sets
C. Dumbbell Lateral Raise – 12-15 reps, 3-4 sets
A. TRX Atomic Pushup – 15 reps, 3 sets
B. Rope Face Pulls – 15 reps, 3 sets
C. Bretzel Stretch – 45” hold/side, 3 set

A. Barbell Back Squat – 5 reps, 7 sets
B. Pullup – 5-10 reps, 5 sets
A. Single Leg Double Kettlebell Romanian Deadlift 5-7 reps, 3-4 sets
B. Single Arm Kettlebell Swing – 12 reps/side, 3-4 sets
C. Hanging Leg Raise – 12 reps, 3-4 sets
A. Dumbbell Bench Press – 12 reps, 3 sets
B. Standing Cable Row – 12-15 reps, 3 sets
C. Couch Stretch – 45” hold/side, 3 sets 

A. Weighted Chin-Up – 5 reps, 5 sets
B. Weighted Dip – 5 reps, 5 sets
C. Kettlebell Swing – 10 reps, 5 sets
A. Barbell Hip Thruster – 12 reps, 3-4 sets
B. Back Extension on GHD – 10-15 reps, 3-4 sets
C. Half-Kneeling Pallof Press – 10-12 reps, 3-4 sets
A. Incline Dumbbell Curl – 8-12 reps, 3 sets
B. Rope Triceps Extension – 15 reps, 3 sets
C. External Rotation (knee to elbow) – 10 reps/side, 3 sets

A. Barbell Conventional Deadlift – 12 reps, 3-4 sets
B. Double Kettlebell Press – 5-8 reps, 3-4 sets
A. Dumbbell Bent Over Row – 12 reps, 3-4 sets
B. Single Arm Incline Bench Press – 8-12 reps, 3-4 sets
C. Cable Wood Chop – 12 reps, 3-4 sets
A. Double Kettlebell Clean + F. Squat – 10 reps, 3 sets
B. Double Kettlebell Rack Farmers Carry – 60 yards, 3 sets
C. Turkish Get Up 2+2, 3 sets