Hey, it's Franz & Elliot.
We hope you had an amazing Christmas and some quality time to rest, recharge, and enjoy the holidays.
On our end, we took some time off to step back, reflect on the year, and spend time with family. It's been a powerful reminder that building a strong, capable body isn't just about what happens in training. It's about creating a life where recovery, connection, and intentionality all support the work you're putting in.
As we head into the new year, we wanted to share something valuable with you: the core training principles that make our programs work.
Because here's the truth: it's not just about the exercises we choose. It's about how we use them.
Most people think they need more volume, more exercises, or more intensity to see progress. But what actually drives results is training with clear principles that build both strength and mobility at the same time, instead of treating them like separate goals.
Here's how we do it:s
Principle 1: High Range of Motion with Control
We don't just move through a range. We own it.
Every rep includes:
A contraction and pause at the top (full squeeze, full control)
Slow controlled eccentrics, allowing the weight to pull us into deeper ranges safely.
A deliberate pause at the bottom in the stretched position (building strength where you're most vulnerable).
Bonus: This also stimulates additional stretch mediated hypertrophy.
This isn't about going slow for the sake of it. It's about teaching your nervous system to control and stabilize your joints through their full range. That's what builds real, usable mobility.
Principle 2: Double Progression
We don't just chase more weight or more reps. We cycle between building range and building strength within that range.
Here's what that looks like in practice:
First, you work to increase your range of motion in a movement (going deeper into a Cossack squat, adding more side bend in a pulldown, working toward a deficit in a Romanian deadlift).
Then, you build strength in that new range by adding load or reps.
Then, you push the range again.
This is how you get stronger without losing mobility. Most people do the opposite: they add weight and slowly lose range over time. We reverse that pattern.
Principle 3: Exercise Selection That Allows Joint Control
We choose movements where you can actually control the joints you're trying to mobilize while loading them through a full range.
Examples:
Cable pulldowns: You can work into more protraction and elevation at the top, more retraction and depression at the bottom. Add side bend and rotation for the stretch. Control the movement, own the position.
Cossack squats: You can progressively go deeper, use less elevation under the straight leg, and add load as your range improves.
Deficit Romanian deadlifts: The deficit allows you to load the stretch position with control. You're not just hinging, you're building hamstring length and strength at the same time.
The key is this: the movement has to let you access the range you're trying to build while still applying tension. That's what makes the difference.
How this applies to the Superbody Challenge
Starting January 5th, we're running a 30-day challenge that puts all of these principles into action.
Here's how we've structured it:
6 main training sessions per week (plus a 7th optional day)
Every exercise is chosen for high range of motion potential
We pair movements intelligently so they don't interfere (heavy upper body pull + easy lower body mobility, for example)
Active rest between sets uses a second or third exercise that builds more range
We keep the sessions efficient: a handful of exercises, a few high-quality sets, done with intent
Rep ranges stay lower (6 to 8 reps) so you can actually maintain tempo and pauses. If you do 15 or 20 reps, you won't hold a 2 to 3 second pause in every rep. But with 6 to 8 reps, you can, and that adds up to more time under tension than higher reps without control.
This is principle-based training. Not random workouts. Not trends. Not guessing.
It's a system designed to make you stronger and more mobile at the same time, without burning out or plateauing.
What's included in the challenge:
Daily training sessions (30-45 minutes)
Daily movement snacks (optional ~15 minutes)
Warm-up and movement prep guide
Our honest nutrition guide
Supplement protocols and recommendations
Sleep optimization framework
Community movement challenges
Private community on WhatsApp and Telegram
Plus our 12 daily commitments, including nutrient-dense eating, high-quality sleep, recovery optimization, 10,000 steps per day, no alcohol, no nicotine, no drugs, and more.
We'll also be giving away prizes to the most active and engaged member, the best transformation, and the community standout.
The challenge is $29, one time.
Your access and login details will be sent to your email on the night of December 28th…yes, you can start tomorrow to get a head start on the new year!
If you're ready to step up your standards, develop honest consistency, and build a body that actually supports your life, this is for you.
We begin Monday, January 5th. Sign up early and you'll get a bonus week to get a head start.
Join here: 2026 Superbody Challenge
See you inside,
Franz & Elliot
Strong & Mobile