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
7.5-minute Ladders:
Alternating Grip Pull Ups
Wide and Close Push Ups
Wide and Close Let Me Ups
Staggered Hands Push Ups
Cool Down
Warm Up- 2.0 Crawling Exercises
Iron Mikes
Jack Knives
Dynamic Squats
Bodyrocks
High Knee Run
Cool Down- 2.0 Front Lying Exercises
Moderate. 9-minute Workout.
No Equipment. Full Body.
Complex 1 Tutorials (starts 01:20)
A. T Arm Squat
B. Overkicks
C. Hitch Hikers
Warm Up- High Knee March
Contra Press with Hitch Hikers
Negative Pull Up with Single Arm Reach
Dynamic Push Up with T-Arm Crawl
Let Me Ins with Y-Arm Crawl
Cool Down- Hip Rolls
Warm Up
Star Jumpers
Hanging Ab Curl
1-legged Box Squat
Rollouts
Cool Down
Easy. Full Body Workout
Warm Up: Low Knee March
Slow Swimmers: spinal erectors, neck, core, shoulders, scapular muscles, butt, hamstrings
Hip Extensions: glutes, hamstrings, hip flexors, shin muscles, abs, lower back
Saxon Tilt: obliques, abs, glutes, hamstrings, spinal erectors, shoulders,...
