Bear Down Personal Training

Coach
Chris Agostinelli

This is a beginner level program. It's main goals are to increase movement pattern efficiency and build foundational strength. It consists of three, full body strength days per week.

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 2

A

Warmup 1

B1

Anteriorly Loaded RDL

3 x 10

B2

Dumbbell Floor Press

3 x 12

C1

Reverse Lung

3 x 10

C2

1/2 Kneeling Cable Row

3 x 12

D1

Slider Hamstring Curls (Eccentric Focus)

3 x 8

D2

1/2 Kneeling Paloff Press

3 x 8

Wednesday
Week 1 Day 4

A

Warmup 1

B1

Split Squat

3 x 10

B2

1/2 Kneeling Landmine Press

3 x 12

C1

TRX Rows

3 x 10

C2

Hip Thrust

3 x 15

D1

Cable Tricep Extension

3 x 15

D2

Side Plank

3 x 30

Friday
Week 1 Day 6

A

Warmup 1

B1

Goblet Squat

3 x 10

B2

Pushups

3 x 8

C

D1

Single Leg Deadlift with Cross-Body Reach

3 x 8

D2

W-Pulldown

3 x 12

E1

High Plank

3 x 30

E2

Dumbbell Farmers Carry

3 x 0:30

Starting Strength