Monday, September 23
3-4 p.m. Orientation with Mike Siemens
This session will provide an overview of the program and allow us to get to know each other.
4:30-5:30 p.m. Travel Decompress Strength Workout with Mike Siemens
Let’s hit the gym for some mobility and muscle-priming movements to prepare our bodies for the next four days of workouts.
5:30-7 p.m. Dinner & Learn with Mike Siemens
Learn about eating to build muscle, the power of protein, and the best times to eat for performance and recovery.
Tuesday, September 24
6-9 a.m. Breakfast On Your Own
9-10:15 a.m. Lower Body Workout with Mike Siemens
Join a session in the gym to fine-tune your form for lower-body, muscle-building exercises.
10:30-11 a.m. Recovery Snacks and Smoothies with Eric Williamson
Our director of nutrition shares tips on snacks and smoothies for building muscle and recovery.
11-11:30 a.m. CR Vitality Tour and Recovery and Spa Open House
11:30 a.m.- 3 p.m. Lunch On Your Own
3-4:15 p.m. Upper Body Workout with Mike Siemens
Join a session in the gym to fine-tune your form with upper-body, muscle-building exercises.
4:15-5 p.m. Mobility For Strength Training
In this hands-on session you'll experience and learn some great warm-up and warm-down moves that will greatly aid your strength training enjoyment and mobility.
5-8 p.m. Dinner On Your Own
Wednesday, September 25
6- 11 a.m. Breakfast On Your Own
11 a.m.-Noon Building Blocks for Building Muscle with Mike Siemens
Staying strong and building muscle are critical for your health and quality-of-life as you age. Learn how to assess your muscle mass and learn the best workout techniques to build muscle and strength at any age.
Noon-1:30 p.m. Lunch On Your Own
1:30-3 p.m. Total Body Workout
Take a field trip to a nearby gym to learn all the details of the back squat and deadlift, followed by a special workout.
3-5 p.m. Afternoon Hike in Sabino Canyon with Mike Siemens
After our workout at the gym, we’ll head over to beautiful Sabino Canyon for a hike featuring amazing desert views.
5:30-7 p.m. Group Dinner
Come together as a group and enjoy a well-earned meal designed for recovery.
Thursday, September 26
6-8 a.m. Breakfast On Your Own
8-9 a.m. Morning Rucking Walk with Mike Siemens
Join us for a hike with a weighted pack for low impact exercise. Be outside, while building muscle and strengthening your bones.
9-10:15 a.m. Total Body Workout and Accessory Work with Mike Siemens
Ease any soreness from the past two days with a total-body strength workout followed by a circuit of accessory work with core and stabilizers.
11 a.m.-Noon Deep Water Pump
Experience a non-impact cardiovascular workout in deep water using a flotation belt.
2-3 p.m. The Canyon Ranch Guide to Optimal Recovery with Mike Siemens and Brendan Murray
Our Sports Medicine and Performance Science experts discuss top tips for post-workout recovery and managing joint/muscle pain.
3-4 p.m. Good Vibrations
Awaken your muscles, improve joint mobility, balance asymmetries in your body, and facilitate whole body integration using a combination of vibration with Theragun massage tools and classic foam rolling.
5-8 p.m. Dinner On Your Own
Friday, September 27
9-10 a.m. Yoga For Athletes
Enjoy a yoga class combining a variety of postures for athletes looking to enhance their sports performance.
10-11 a.m. Taking It Home: Final Q&A with Mike Siemens
Ask questions and get answers on how to create a plan you can implement when you return home.
11-11:30 a.m. Closing Circle