Austin kreps

WELCOME

This page will be your online home for all things health, fitness and performance throughout your program. It’s your personalized education platform. Your online library. It’s where you will find information on specific homework and supplemental material that your coach will provide to support and accelerate your growth and success. It’s dynamic and it will change during your program. Follow the directions below to begin your journey. If at any time you run into a problem or have a question, click the “?” button and we will respond within 48 hours. I'm excited to share this experience with you!

Nutrition | Nutrient density

Protein Cheat Sheet

Shake Recipes

Movement Demo 1

Short cue: focus on nasal breathing and slow tempo.

Movement Demo 2

Short cue: keep ribs expanding; stay controlled.

Movement Demo 3

Short cue: smooth transitions, no rushing.

strength program

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week 1

  
        Important Definitions / Terms
      
        Tempo
      
        Br = Breathing Tempo
      
          For breathing tempo (Br), this includes NGSE = Nasal, Gentle, Slow, Expansive.
          This is how your breathing should be through the entire movement. Keep your breathing separate to the movement,
          meaning you do not need to inhale and exhale in-sync with the movement. You should be able to breathe through your nose,
          gently, slowly and allow your ribs expand as you complete the exercise.
        
        Str = Strength Tempo
      
          For strength tempo (Str), there are four phases to every movement: active – hold – loading – hold.
          If there is only one number, this refers to the holding phase at the end position of the movement.
          If there are two numbers this refers to the active and loading phase of the movement.
          If there are three numbers, this refers to the active, holding phase at the end position, and the loading phase.
          If there are four numbers, this refers to the active, holding phase at the end position, loading, and the holding phase at the start position.
          Controlled means move at your own slow and controlled tempo. You don't need to pause, but if it feels good — go for it; whatever feels best to you.
        
        Day 1 — Prescription
      
        Movement Prep.
        Exercises
        Sets
        Reps
        Time
        RPE
        Weight
        Tempo
        Rest
      
        Movement Prep.
        Rub & Scrub Chest
        1
        1
        1min each side
        5
        n/a
        Br NGSE
        0sec

  
      
      
        Day 1 — Prescription
      

        Strength
        Exercises
        Sets
        Reps
        Time
        RPE
        Weight
        Tempo
        Rest
      

        Strength
        Barbell Back Squat
        3
        5
        n/a
        7
        60-70%
        Str 2-2-2
        1-minute
      

  