EARN IT EVERY REP.
Coach Wambua · Kamba Fit
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DAY STREAK
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SESSIONS
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AVG RPE
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THIS WEEK
Pre-Session Check-In
How are you feeling today?
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READY
ENERGY
SORENESS
SLEEP
MOOD
🎬
Form Check
Submit a movement photo or video for coach feedback
MY SCORES
Performance testing history
THE 7 RS
Performance Movement Framework · Movement Quality Is King
DAILY RECOVERY CHECKLIST
SLEEP QUALITY
7
HOURS LAST NIGHT
STEP 01
RELEASE
Soft Tissue Preparation
Reduce muscle density, improve tissue quality, and prepare the body for movement.
Foam Roll · Lacrosse Ball · Tissue Prep · 30s per site
STEP 02
RESET
ROM + Joint Repositioning
Restore range of motion, activate underactive muscles, and reset joint positioning.
Positional Breathing · Band Activation · RAMP Mobility
STEP 03
READINESS
Movement Prep + Core
Elevate core temperature, activate movement patterns, and prime the CNS.
Dynamic Warm-Up · Core Activation · Movement Prep Drills
STEP 04
REACTIVE
Speed · Power · Athleticism
Develop rate of force development. Train the nervous system for explosive output.
Jumps · Sprints · Med Ball · Plyometrics · 10-Yd Fly
STEP 05
RESISTANCE
Strength Training
Build foundational strength through fundamental movement patterns.
Squat · Hinge · Push · Pull · Carry · Tempo: 201-301
STEP 06
RESILIENCE
Metabolic Conditioning
Develop energy system capacity and mental toughness.
Circuits · Intervals · EMOM · AMRAP · Energy Systems
STEP 07
RECOVERY
Cool Down + Restoration
Lower heart rate, restore parasympathetic state, reduce soreness, and reinforce movement quality. Not optional — it’s part of the program.
Static Stretch · Box Breathing · Bike · Treadmill Walk
TRAINING PRINCIPLE
Program design is determined by client goals, time, training history & injury status.
View each R as a pie — spend more time where you need it most.
Movement Quality Is King · www.kambafit.com
NUTRITION
Daily targets and food log
FEED
From Coach Wambua
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BODY
Smart scale measurements over time
CHALLENGES
Log your daily challenge progress
MY GOALS
Set goals & track your progress
COACH
📋 HOMEWORK
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Message Coach Wambua
MESSAGES
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CHANGE MY PIN
Update your personal 4-digit login PIN. Coach Wambua will also see your new PIN.
FORM CHECK
Submit a movement photo or video and Coach Wambua will review your form and reply with coaching cues.
🎬
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JPG, PNG, or MP4 from your camera roll
MY SUBMISSIONS
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🏉 MY GOALS
View and manage your training goals
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NUTRITION CHECK-IN
Send Coach Wambua a food photo or your tracking app screenshot. He reviews check-ins daily.
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JPG or PNG from your camera roll
MY FOOD LOG
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FOUR PILLARS
Your Kamba Fit Level
The Four Pillars
Jumla
HEALTH · YELLOW BAND
K
Kinetic breathing & bracing basics
F
Focuses on movement mechanics
I
Intro to strength, flexibility & mobility
T
Trains with light weights or bodyweight
Daraja
FUNCTION · GREEN BAND
K
Key functions & fundamentals exhibited
F
Proper execution with guidance
I
Intermediate movement mechanics
T
Trains using heavier weights
Bingwa
FITNESS · BLUE BAND
K
Keeps & achieves goals consistently
F
Proper execution with minimal guidance
I
Institutes proper movement mechanics
T
Trains for increased strength
Shujaa
PERFORMANCE · BLACK BAND
K
Kamba Fit member 6+ months
F
Extreme & sport-specific goals
I
Implements core principles, role model
T
Trains for power, speed & agility
MY PLAN
Training Calendar
WEEK 1
Program
3-Day Total Body
Focus
Total Fitness
Week
1 of 12
Type
Youth Athlete
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SESSION HISTORY
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SESSION LOG
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THE 7 RS
Performance Movement Framework · Movement Quality Is King
SCHEDULE
Weekly Classes · Your Sessions
WEEKLY CLASS SCHEDULE
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MY UPCOMING SESSIONS
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