Dr Suz Squad: Fitness and Exercise Rehab Programs for Everyone

Coach
Suz Baxter

In Phase 2 of the Reignite Program, we elevate the intensity to build upon the foundational strength and mobility developed in Phase 1. As you transition into more challenging workouts, the goal is to enhance both muscular endurance and cardiovascular fitness, while still maintaining a focus on joint stability and injury prevention—critical for those over 40.

Key Objectives:

  • Increase Functional Strength: By introducing more complex compound movements and progressing the intensity, we’ll target core strength, major muscle groups, and balance.
  • Enhance Stamina: Incorporating a mix of high-intensity interval training (HIIT) and steady-state cardio will improve cardiovascular endurance, making you more resilient for both workouts and everyday activities.
  • Joint Health & Mobility: Mobility drills and stability exercises continue to be a focal point, reducing the risk of injury and keeping you agile and flexible as you increase the workload.
  • Recovery Optimization: With more intensity comes the need for greater recovery. You’ll be encouraged to prioritize sleep, hydration, and use active recovery techniques, such as stretching and foam rolling.

Workouts:

  • Strength Sessions: Three days a week of resistance training, focusing on multi-joint movements like squats, deadlifts, push-ups, and pull-ups. Each session progressively challenges both upper and lower body with a mix of bodyweight, resistance bands, or dumbbells.
  • Cardio & HIIT: Two days of targeted cardio, alternating between HIIT (e.g., sprints, cycling intervals) and moderate-intensity cardio (e.g., brisk walking, jogging, or swimming).
  • Core Focus: Dedicated core stability work continues, with exercises such as planks, Russian twists, and bird-dogs integrated into your routine to strengthen the lower back and abdominals.

What's New in Phase 2?

  • Increased Load & Intensity: Higher reps, increased resistance, and more challenging HIIT circuits.
  • Progressive Overload: Every week will introduce slight increases in either resistance, reps, or time under tension to ensure continuous progress.
  • Active Recovery Days: Two recovery days will include mobility-focused yoga or light stretching to maintain flexibility and reduce muscle stiffness.

Mindset & Motivation:

By the end of this phase, you’ll not only feel stronger but also more energized and confident in your fitness journey. The focus is on sustainable progression—training smarter, not harder, to ignite your potential and keep you moving well into your 40s and beyond.

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
This program requires a gym: a mix of stability work outs on a swiss ball // dbs // barbells // compound lifts with dynamic functional work.
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Conditioning

A

Core warmup 2

Stir the pot 2 x 30s side plank 2 x 30s Deadbug 2 x 30s

B

rotational copenhagen

1 x 30

C

Bulgarian Split Squat

3 x 8

D

trx jackknife

3 x 12

E

TRX Hamstring Curls

3 x 12

F

Alternating Supermans

3 x 12

G

hip lift feet on bench

3 x 12

H

Bent Over Rear Delt Fly

3 x 12

Recovery

I

cool down

quad stretch x 30s each side hip flexor stretch x 30s each side standing twist x 30s

Tuesday
Week 1 Day 3

Conditioning

A

Core warmup 2

Stir the pot 2 x 30s side plank 2 x 30s Deadbug 2 x 30s

B

Box Jumps

3 x 5

C

Leg Press

D

Leg Extension

E

Single Leg RDL

F

Sumo Deadlift

G

Sled Push

H

B stance Hip Thrust

Recovery

I

cool down

quad stretch x 30s each side hip flexor stretch x 30s each side standing twist x 30s

Thursday
Week 1 Day 5

Conditioning

A

Core warmup 2

Stir the pot 2 x 30s side plank 2 x 30s Deadbug 2 x 30s

B

Push Ups

3 x 12

C

push up hold

3 x 20

D

DB Bench Press

3 x 8

E

chest flye leg lower

3 x 12

F

Barbell Incline Bench Press

3 x 8

G

low cable chest flye

3 x 8

Recovery

H

cool down

quad stretch x 30s each side hip flexor stretch x 30s each side standing twist x 30s

Friday
Week 1 Day 6

Prep

A

Deep core warm up

deep core activation 30s x 2 side plank kick 10 x 2 hollow leg hold 30s x 2 plank leg lift 30s x 2 pilates reverse plank and leg lift

B

Lat Pulldown

3 x 12

C

Seated Row

3 x 12

D

bird dog row

3 x 8

E

Bent Over Row

3 x 8

F

australian chin up

3 x 12

G

Trap Bar Deadlift

3 x 8

Recovery

H

cool down

quad stretch x 30s each side hip flexor stretch x 30s each side standing twist x 30s

Fit over 40: Reignite your strength Phase 2