Madlab School of Fitness

What you need from a gym at 25 might look very different from what you need at 45, 55, or 70.

Your goals change. Your priorities change. Your life changes.

Your training should be able to change with you.

At Madlab, our movement principles remain consistent, but how we apply them doesn't have to. The exercises, intensity, and approach can all be adjusted based on where you are and what you're trying to accomplish right now.

Maybe that's performance. Maybe it's getting stronger, recovering from an injury, improving your fitness, or simply staying capable as you get older.

Our goal has never been to have members eventually "age out" of what we do.

It's to help as many people as we can, for as long as we can.

We're promising a reasonable amount of "fun" at this year's Member Appreciation BBQ.

Join us at Madlab on Saturday, September 12 from 11 AM–3 PM for BBQ, drinks, games, good people, and several carefully planned "elements of fun."

Bring your family. Bring your friends.

Tom may even enjoy himself.

No promises.

This cycle, our Bottom-Up Contralateral Single-Leg RDL is all about slowing things down.

Every rep is broken into deliberate checkpoints.

Before you lift the weight: get stable, organized, and happy.

After you stand up: reset.

At the bottom of the rep: pause, organize yourself again, then let go of the weight before standing back up.

It might feel slower than you're used to, and that's the point.

We're not rushing through reps or chasing fatigue. We're building balance, control, and confidence by owning every position along the way.

Yes... the setup might make you feel like you're posing for a swimsuit photoshoot. 😎

But there's a reason for it.

This cycle, we're using the Low Oblique Sit for our Pressing to explore a different angle overhead. One that's often more accessible while still challenging your strength and control.

The key to the movement is the support arm.

By creating good pressure through your hand, you'll:

✔️ Build the stability needed to press overhead effectively.
✔️ Create more abdominal tension to help maintain a strong ribcage and trunk position.

From there, it's all about pressing with control and owning the position. Nothing new with us.

Sometimes the best way to get stronger isn't a harder exercise, it's a smarter setup.

This cycle we'll build squat strength through successful repetition, not fatigue.

Instead of piling on lots of reps and chasing fatigue, we'll be keeping the total volume low. Even your harder sets will leave room in the tank.

That means:
✔️ Smaller jumps between warm-up sets.
✔️ More opportunities to work with heavy-ish loads.
✔️ Feeling out different weights gradually to learn more about your efforts.

The first couple weeks you'll spend some time figuring it out, and that's okay. That's the point.

The goal is to practice your squat variation, while learning more about your intended effort.

This cycle, our seated supinated cable pull-down is all about earning every rep.

🎯 Goal #1: Pull the bar all the way to your chest on every repetition.

🎯 Goal #2: Build toward pulling 50–60% of your bodyweight with that same quality of movement.

The priority isn't moving more weight.

The priority is maintaining a full range of motion and owning the pause with the bar on your chest. If you can't reach your chest or control that position, the load is too heavy.

Let your movement determine the weight, not the other way around.

This cycle, we're training the Half Kneeling Oblique Crunch.

The goal is to build strength, stability, and control through the sides of your trunk—not just by moving the weight, but by owning every position throughout the movement.

The half-kneeling position builds on the foot-anchored sit-up from last cycle while encouraging a tall posture, a long spine, and better control through the entire range of motion.

A few coaching cues:
✔️ Press your down knee and foot firmly into the floor for stability.
✔️ Keep a long hip and a long spine throughout the movement.
✔️ Create a smooth curve through your spine rather than collapsing into the bottom position.

Remember: the goal isn't to touch the dumbbell to the floor.

The goal is to move with control, build strength through the full range of motion, and own every inch of it.

We build our program around real schedules.

The average Madlab member trains with us 2–3 times per week. Some weeks that's Monday and Wednesday. Other weeks it's Tuesday and Friday. Life changes, and your training should work with it, not against it.

That's why our programming isn't tied to specific days of the week.

Instead, movement patterns and training exposures are intentionally spread throughout each cycle, so no matter when you train, you'll consistently build on your strength and skills without feeling like you've missed out or fallen behind.

If you'd like to experience it for yourself, send us a DM and we'll set you up with a free one-on-one Intro Session with one of our coaches.

"What kind of workouts do you do at Madlab?"

We focus on the fundamentals.

Every training cycle includes the movements your body benefits from most: squatting, hinging, pushing, pulling, strength, conditioning, mobility, and power.

The exercises and emphasis shift from cycle to cycle, but the goal stays the same: help you move well, get stronger, and build fitness qualities that help you for the long haul.

We don't build our schedule around target specialty classes. We build our program around what actually keeps people progressing.

So no... there's no B***y Blaster class.

Sorry. 😉