Sample day, Roots
A real training day from Roots
This is one session from Roots, Day 1, Walk and Release, 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, Coordination
A pelvic floor problem is rarely a weakness problem. It is a timing problem. Four weeks teaching the floor to lift on the exhale and fully let go on the inhale, in every position you live in.
How it progresses: Progress by position, not by weight: lying, then side lying, then seated, then standing, then loaded. Move up only when the current position is symptom free.
Day 1, Walk and Release
Downtraining, because a tight floor is not a strong floor
- 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
- 10 per side
- 30s
- 10 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
- 15
- 10 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
- 45s per side
- 45s per side
- 45s per side
- 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
Chia pudding with berries and almonds
5 min · 470 kcal · 30g protein
Midday
Salmon and quinoa with roasted broccoli
25 min · 640 kcal · 45g protein
Snack
Pumpkin seeds with an apple
1 min · 290 kcal · 11g protein
Evening
Chickpea and cauliflower tagine with rice
28 min · 660 kcal · 28g protein
Every session in Roots is built like this
8 weeks, tailored to your equipment, your training days and your safety screen, with the macro targets included.