4 Star Strength & Conditioning
General Fitness, Functional FitnessThis program is an 8 week cycle to build individuals looking to get onto a consistent gym schedule in the gym using general strength building movements, functional training, and intermingling core development into their training as well.
Athletes looking to build stronger legs, hips, abdominal strength, and overall range of motion for functional movement will love this program.
The cycle utilizes standard gym equipment found in most facilities and most specialized movements can be adjusted as well with a band or DB/KB to do.
Movement Demo's can be found with the exercises and/or on 4 Star Strength's YouTube page at https://www.youtube.com/@4starm
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
5 x 8
B
DB walking Lunges
4 x 20
C
Push-Ups (weighted or elevated)
4 x 12
D
Db seated shoulder press
4 x 10
E
Plank with shoulder Taps
4 x 30
F
Banded Glute Kickbacks
4 x 24
A
Deadlift (Trapbar or Barbell)
5 x 6
B
Step Ups (weighted)
4 x 16
C
Chin Ups (band assisted if needed)
4 x 8
D
Lateral Delt Raise
4 x 12
E
Seated cable face pull
4 x 15
F
Side plank hip lifts
4 x 20
A
Front Squat or Goblet Squats (If goblet 2x)
4 x 8
B
DB Romanian Deadlift
4 x 10
C
Incline DB Press
4 x 10
D
Hammer Curls
4 x 24
E
Machine Glute Kickbacks
4 x 15
F
Ab Wheel or Barbell Rollouts
4 x 8
