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.
Warm Up
Bodyrock SPEED SETS
Rollout INTERVAL SETS
Scorpion Kick with Windshield Wiper SUPERSETS
7.5 Minute Hanging Ab Curl LADDER
Cool Down
Side Lying Warm Up
Iron Mike SPEED SETS
7.5 Minute 1-legged Box Squat LADDER
Side Lunge with Glute Hip Up SUPERSETS
Cossack Squat with Hip Circles SUPERSETS
Cool Down- Isometric Pigeon Stretch
Warm Up: Jumping Jacks
3 rounds with 3 exercises. 50s on/10s off.
ITB Kickout
Saxon Tilt
S2S Reach
Cool Down: A-Frames
Warm Up
Bouncing Push Up SPEED SETS
Dynamic Push Up with T-Arm Crawl SUPERSETS
7.5 Minute Staggered Hands Military Press LADDER
7.5 Minute Wide and Close Grip Push Up LADER
Cool Down
Warm Up
Let Me Up SPEED SETS
Negative Pull Up with Single Arm Reach SUPERSETS
7.5 Minute Alternating Grip Let Me Up LADDER
Let Me In with Y-Arm Crawl SUPERSETS
Cool Down
Warm Up: Low Knee March
3 rounds with 3 exercises. 45s on/15s off.
Single Arm Reach
Vertical Twist
Windshield Wipers
Cool Down: Supine Hip Rolls
