Fortitude Gym HQ
Strength & Conditioning12-week program designed to improve work capacity through bodyweight movements, building on the previous mesocycle, providing a smooth transition of volume throughout the program. You don't need fancy gym equipment to get strong & lean. Just a solid training plan and the right mindset! Includes pullups, pushups, situps, & squat variations that will drive your strength and lean body mass through the roof. You need absolutely zero equipment for this program so stop procrastinating and let's get to work!
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
B1
Bridge: Front Elbow
2 x 0:10
B2
Bridge: Glute: DL: Iso
2 x 0:10
Prep
C
Warmup: Inplace A
Complete 5 Reps Each Leg For Each Movement: Supine Knee Hug Rocker / Hold Supine Leg Raise Prone Neck - Flex/Ext Prone Neck - Rotation Quad Hydrant Elbow / Instep
D1
Split Squat: FFF: BW
6 x 5
D2
Push Up: Hand Release
6 x 10
D3
Torso: Sit Up: Flat Foot: Twist
6 x 10
Recovery
E
Post Stretch: Inplace Static A
Hold Each Position For 20 Seconds: Rocker / Hold V-Sit (RLBM) Glute Combo Cobra / Heel Sit
Prep
A
Roll B
You will need the following for this series: Foam Roller Lacrosse Ball Complete 10 Passes For Each Position: Ball - Foot - Toe / Arch / Heel Psoas - TFL - Quad - IT Band Adductor - Low / Mid / High Glute - Side / Side Glute - Front / Back Lower / Upper Back Lat / Extension / Lat
B
Bridge: Side Elbow: Iso
2 x 0:10
Prep
C
Warmup: Inplace A
Complete 5 Reps Each Leg For Each Movement: Supine Knee Hug Rocker / Hold Supine Leg Raise Prone Neck - Flex/Ext Prone Neck - Rotation Quad Hydrant Elbow / Instep
D1
Squat: BW
8 x 10
D2
Pull Up: Pronated: Medium
8 x 5
D3
Torso: Crunch: Hanging
8 x 10
D4
Push Up : Standard
8 x 10
Recovery
E
Post Stretch: Inplace Static A
Hold Each Position For 20 Seconds: Rocker / Hold V-Sit (RLBM) Glute Combo Cobra / Heel Sit
Prep
A
Roll C
You will need the following for this series: Foam Roller Lacrosse Ball Softball Perform 10 Passes At Each Position: Ball - Foot Softball - Psoas / TFL / Glutes Lower / Upper Back Lat / Extension / Upper Back
B
Bridge: 4 Way
2 x 0:10
Prep
C
Warmup: Inplace A
Complete 5 Reps Each Leg For Each Movement: Supine Knee Hug Rocker / Hold Supine Leg Raise Prone Neck - Flex/Ext Prone Neck - Rotation Quad Hydrant Elbow / Instep
D1
Squat: BW: Lateral
4 x 5
D2
Pull Up: Supinated: Medium
4 x 5
D3
Bridge: Glute: March
4 x 10
Recovery
E
Post Stretch: Inplace Static A
Hold Each Position For 20 Seconds: Rocker / Hold V-Sit (RLBM) Glute Combo Cobra / Heel Sit
Lisa B
Busy Mom & Entrepeneur
Verified Athlete"I love training on this program!"
