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.

10-Week Strength Program (hard)
  • Level 4 Starfish to Step Up

    Episode 1

    Warm Up- Long Kneeling

    4 Single Stacks with 8 reps
    Stack 1
    Windshield Wipers
    Starfish Twist
    Stork Stance

    Stack 2
    Glute Hip Ups
    Starfish Hip Drop
    Gate Swing

    Stack 3
    Up and Overs
    Starfish Push Up
    Cross Step

    Stack 4
    Dead Bugs
    Starfish Dive Bomber
    Straddle Step

  • 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

  • Mixed Workout 2

    Episode 3

    Single stacks with 8 reps
    Warm Up- 6 x 20/10s High Knee March

    Stack 2- Back Lying to Single Kneeling
    Pull Overs
    Windshield Wipers
    Ipsi Crawl
    F2B Out To In
    Vertical Twist

    Stack 2- Side Lying to Lunging
    Snow Angel
    Hip Circles
    Heel Grab Under
    Step Grab Under
    Backward Lunge

    Stack 2- Front Lying t...

  • 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...

  • Level 4 Kickout to Hip Hinge

    Episode 5

    4 Single Stacks with 8 Reps per Exercise

    This workout uses the following movement categories: Side Lying Floor Exercises, Quadruped Mobility Exercises, Side Kneeling Transitions, and Standing Hip Hinging Exercises.

    Side Kneeling Warm Up

    Stack 1: Side Crunch, Kickout, Deadlift (hands behind ...

  • Mixed Workout 3

    Episode 6

    Single stacks with 8 reps
    Warm Up- 6 x 20/10s High Knee March

    Stack 3- Back Lying to Single Kneeling
    Cross Body Draw
    Figure 4
    Lateral Crawl
    S2S Reaching
    Saxon Tilt

    Stack 3- Side Lying to Lunging
    Arm Swing
    ITB Leg Lift
    Heel Grab Around
    Step Grab Around
    Open Lunge

    Stack 3- Front Lying to Step Up...