10-Week Strength Program (hard)

10-Week Strength Program (hard)

13 Seasons

Strength Training
⏱ 15-45 min
📆 3-6 x per week, 10 weeks

The new strength training program is split into 3 blocks.

Block 1 (weeks 1-4) has full body strength training sessions on Mondays, Wednesdays, and Fridays with short active recovery workouts on Tuesdays, Thursdays, and Saturdays.

Block 2 (weeks 5-8) splits the strength training sessions into Upper Body (push/pull) and Lower Body (legs/core) sessions. Mondays and Thursdays are Upper Body. Tuesdays and Fridays are Lower Body. Wednesdays and Saturdays are short active recovery workouts.

Block 3 (weeks 9-10) trains Core on Mondays, Legs on Tuesdays, Pushing on Thursdays, and Pulling on Fridays. Wednesdays and Saturdays are active recovery.

After each block is one week of Active Recovery consisting of Bodyweight Training 2.0 and 9-minute workouts.

You have 2 options:

1. You can repeat a block as long as you’re satisfied with the progress and difficulty.
2. Or you can repeatedly follow the 10-week plan as scheduled.

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10-Week Strength Program (hard)

6 Episodes

  • Level 3 Squatting with Spiderman
    38:24
    Level 3 Squatting with Spiderman
    Episode 1

    Level 3 Squatting with Spiderman

    Episode 1

    4 Double Stacks with 4 Reps per Exercise

    Long Kneeling Warm Up

    Stack 1 (start 04:44)
    Dead Bugs
    Arm Circles
    Narrow Squats

    Stack 2 (13:10)
    Y Cuffs
    A Frames
    Wide Squats

    Stack 3 (22:20)
    Hip Circles
    A Frames
    Staggered Squats

    Stack 4 (30:29)
    Side Crunch
    Saxon Tilt
    Long Kneeling
    Lateral Squats

  • Level 3 Lunging with Inch Worm
    46:47
    Level 3 Lunging with Inch Worm
    Episode 2

    Level 3 Lunging with Inch Worm

    Episode 2

    4 Double Stacks with 4 reps per exercise

    Short Kneeling Warm Up

    Stack 1 (start 05:36)
    Up & Overs
    Bloomers
    Stepping Lunge

    Stack 2 (18:45)
    Hip Twists
    Deep Squat
    Side Lunge

    Stack 3 (27:22)
    Dirty Dogs
    Vertical Twist
    Tipsy Steps

    Stack 4 (37:05)
    Moonwalk
    Kneeling Switch
    Straight Lunge

  • Back Lying to Lunging Part 3
    28:56
    Back Lying to Lunging Part 3
    Episode 3

    Back Lying to Lunging Part 3

    Episode 3

    Warm Up- High Knee March

    Stack 3
    Cross Body Draw
    Knee & Hip Extension
    Lateral Crawl
    Saxon Tilt
    Open Lunge

    Cool Down- Rolling

  • Level 3 Hip Hinge with Starfish
    38:30
    Level 3 Hip Hinge with Starfish
    Episode 4

    Level 3 Hip Hinge with Starfish

    Episode 4

    4 Double Stacks with 4 reps per exercise (4D4R)

    Long Kneeling Warm Up

    Stack 1 (start 04:52)
    Windshield Wipers
    Starfish Twist
    Deadlifts

    Stack 2 (13:36)
    Twist & Reach
    Starfish Twist
    RDL's

    Stack 3 (21:20)
    Straight Wide Leg
    Starfish Hip Drop
    1-legged Deadlifts

    Stack 4 (30:16)...

  • Level 3 Step Up with Quad
    38:43
    Level 3 Step Up with Quad
    Episode 5

    Level 3 Step Up with Quad

    Episode 5

    4 Double Stacks with 4 reps per exercise

    Short Kneeling Warm Up

    Stack 1 (start 04:43)
    Glute Hip Ups
    Kickouts
    Stork Stance

    Stack 2 (11:50)
    Moose Antlers
    High Kicks
    Gate Swings

    Stack 3 (20:28)
    Pointers
    Side Kicks
    Cross Steps

    Stack 4 (29:15)
    Hip Drops
    Table Tops
    Straddle Steps

  • Back Lying to Lunging
    35:20
    Back Lying to Lunging
    Episode 6

    Back Lying to Lunging

    Episode 6

    Warm Up- High Knee March

    Stack 1
    Pullovers
    Figure 4
    Contra Crawl
    S Reach
    Forward Lunge

    Stack 2
    T-arm Reach
    Windshield Wipers
    Ipsi Crawl
    Vertical Twist
    Backward Lunge

    Stack 3
    Cross Body Draw
    Knee & Hip Extension
    Lateral Crawl
    Saxon Tilt
    Open Lunge

    Cool Down- Rolling

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