Strength Training Program (hard)

Strength Training 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.

Strength Training Program (hard)
  • MONDAY: 9-Minute TUMBLEWEED

    Episode 1

    Moderate. No Equipment. Full Body.

    (Starts 06:07)
    Side Lying Warm Up

    Double Kneeling to Squat: Glutes, hamstrings, quads, spinal erectors, obliques, shin muscles, rear delts, triceps, forearms

    Parallel Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles

    Squat Wheel (low): ...

  • TUESDAY: Level 4 Squatting with Inch Worm

    Episode 2

    4 Single Stacks with 8 Reps per Exercise

    Short Kneeling Warm Up

    Stack 1 (start 05:05)
    Dirty Dog
    Bloomer
    Narrow Squat

    Stack 2 (15:27)
    Hip Circles
    Deep Squat
    Wide Squat

    Stack 3 (23;09)
    Pointer
    Vertical Twist
    Staggered Squat

    Stack 4 (32:09)
    Straight Wide Leg
    Kneeling Switch
    Lateral Squat

  • WEDNESDAY: EFX Circuit 3

    Episode 3

    Hard. Full Body Strength Training.

    Side Lying Warm Up

    60s work intervals/ 15s rest intervals
    3 rounds with 3 exercises:
    1-arm Let Me Ins/ Skydivers Arms at T
    Low Lunge Arms at Streamline
    Side Pillar Reach

    Cool Down: Straddle Reach

    How to do pulling exercises at home: https://www.marklaur...

  • THURSDAY: Level 4 Lunging with Spiderman

    Episode 4

    4 single stacks with 8 reps per exercise (4S8R)

    Stack 1 (starts 04:14)
    Twist and Reach
    Spiderman Arm Circles
    Long Kneeling (arms at SL)
    Stepping Lunges

    Stack 2 (starts 11:38)
    Y Cuffs with rotation
    Spiderman A-Frames
    Long Kneeling (arms at SL)
    Side Lunges SL

    Stack 3 (starts 19:19)
    Hip Twi...

  • FRIDAY: 9-Minute TUMBLEWEED 2

    Episode 5

    Hard. No Equipment. Full Body.

    (begins 6:15)
    Side Lying Warm Up

    Seated High Knee Tuck: glutes, hamstrings, triceps, shoulders, forearms spinal erectors, quads, calves, shin muscles, abs, hip flexors

    Bent Leg Crunch: abs, hips flexors, serratus, shoulders, hip rotators, glutes, quads, shin mus...

  • SATURDAY: Reaching Circuit

    Episode 6

    Easy. Full Body Workout

    Warm Up: Low Knee March

    Thumbs Up: rear delts, mid to lower traps, shoulder rotators, spinal erectors, glutes, core

    Pointer: shoulders, scapular muscles, spinal erectors, hip flexors, glutes, hamstrings, abs, neck

    S Reach: shoulder rotators, read delts, traps, spinal ...