The " Road to Longevity" Program was designed to signify my transition from a muscle driven workout to movements based on fundamentals. These movements include vertical pulls to create muscle contraction to include the lats, traps, and rhomboids or the hinge movement to engage the hamstrings. This system helps isolate the movement to strengthen the mind to muscle connection.
 
The foundational movements have been programmed for strength (4-6 reps) and the accessory has been programmed for hypertrophy(10-12). There are 4 active days and 2 passive active (recovery days) in each phase which can be used as cardio sessions as well. These cardio sessions can be tracked for distance and daily step goals. There is also a deload week after the 3rd week to allot time to focus on a movement(s) that were causing progression barriers. Utilize this time to make adjustments to nutrition as well. Knowing how to properly fuel you body will prevent plateaus as you continue onto the next phase of this program.