Sample day, Restore
A real training day from Restore
This is one session from Restore, Day 1, Walk and Restore, exactly as a member sees it. Inside the portal the sets, reps and equipment variations adjust to your intake, and every lift logs as you go.
Block 1, Reconnect
Weeks one to four are not a workout you push through. They rebuild the conversation between breath, deep core and pelvic floor so everything after it holds.
How it progresses: Add repetitions before you add load. You are looking for a flat, quiet midline on every rep. Any doming, leaking or heaviness means back off a level.
Day 1, Walk and Restore
Easy volume, better sleep, less swelling
- Front Squat anchors this day — every session is one major lift plus at least four accessories.
Warm-up
8 minLoosen the joints and wake up what you are about to train.
8 min · mobility + activation for today's lifts
- 3 min easy
- 10 slow
- 5 per side
Strength
36 minThe main lifts. Log every set — next week is built from these numbers.
Barbell Front Squat
5 × 9 to 10 · RPE 8 · suggested 45 lb
2.5 min rest · Quads, Glutes
Elbows high, bar resting on the shelf of the shoulders. Stay tall out of the bottom, knees track over the toes.
Barbell Romanian Deadlift
2 × 9 to 12 · RPE 8 · suggested 45 lb
1.3 min rest · Hamstrings, Glutes
Soft knees, hips back, bar drags the thighs. Feel the hamstring stretch, then stand tall without leaning back.
Dumbbell Bulgarian Split Squat
3 × 9 to 12 · RPE 8 · suggested 10 lb
1.3 min rest · Glutes, Quads
Long stride, front shin close to vertical, torso leaning slightly forward for maximum glute tension.
Dumbbell Walking Lunge
3 × 9 to 12 · RPE 8 · suggested 10 lb
1.3 min rest · Glutes, Quads
Long stride, knee tracks over the toe, push through the heel to load the glute on every step.
Dumbbell Reverse Lunge
3 × 9 to 12 · RPE 8 · suggested 10 lb
1.3 min rest · Glutes, Quads
Step back and down, front heel stays planted. Stand up through the front glute, not by pushing off the back foot.
Burnout
10 minShort and hard. Keep moving and breathe through the interval.
10 min · EMOM · one move at the top of each minute
- 12
- 12 per side
- 40s hard
- 30s
Abs
6 minBrace and breathe. Quality over speed, no straining the neck.
6 min · 2 rounds · anti-rotation, flexion, stability
- 10 per side
- 30s per side
- 20s per side
Stretch
6 minSlow breathing and long holds to bring the body back down.
6 min · static, muscles you trained today
- 8 breaths
Eating on this day
The plates that go with it
Real meals from the guide with the full recipe. Inside the portal the portions scale to your macros and every plate can be swapped.
Morning
Protein oats with banana and peanut butter
8 min · 610 kcal · 38g protein
Midday
Chicken and roasted sweet potato plate
22 min · 610 kcal · 48g protein
Snack
Cottage cheese with pineapple
2 min · 230 kcal · 24g protein
Evening
Turkey chili with rice
35 min · 660 kcal · 52g protein
Every session in Restore is built like this
12 weeks, tailored to your equipment, your training days and your safety screen, with the macro targets included.