Strength Season
Body By Binetti
Strength & Conditioning, General FitnessLOVE to train but HATE putting your own workouts together?
Want expert programming and access to a championship-caliber coach with a proven track record of results?
Need someone to help keep you accountable when life starts to get in the way?
Look no further.
Strength Season is a 6-week program with 4 days of strength and mobility work split into upper/lower days, combined with 3 conditioning sessions to give you everything you need to look and feel your best.
It is designed with effectiveness and efficiency in mind - workouts that are simple, fit into your schedule, and most importantly...produce REAL RESULTS.
Circuit
A
2 Rounds: 5 Each Yoga Series: Down Dog, Cobra, Child's Pose 5 Each Sidelying T-Spine Rotation 5 Down Dog to Push-up
B1
DB Bridge Press
4 x 10
B2
DB Supported 1-Arm Row
4 x 8
C1
DB Incline Alternating Bench
12, 10, 8
C2
Chin-up Hold
D1
Push-Up
D2
Cable Bicep Curl
3 x 6
E1
Cable Facepull
2 x 20
E2
DB Lateral Raise
2 x 20
Intensive Tempos
F
3 Rounds: :10 on / :20 off x 6 times = 1 Round 2 min active recovery between sets
Circuit
A
2 Rounds: 8/Side Hip Rock Combo 10/Side Glute Bridge march 5 RDL to Squat
B1
Goblet Squat
8, 8, 8, 20
B2
RDL
4 x 5
C1
Stepdown
3 x 8
C2
Stability Ball Leg Curl
3 x 6
Circuit
D
3 Rounds: :10/Side SL Shoulder Supported Hip Thrust 30Y Farmers Walk :30 Plank
Extensive Tempos
A
3 Rounds: 4:00 on / 1:00 off Choice: Jog, bike, elliptical, rower, stairmaster RPE: 6-7
Circuit
A
2 Rounds: 5/Side Plate Halo 5/Side Sidelying Windmill 5yd/Side Crawl
B1
DB 1-Arm Push Press
4 x 6
B2
Underhand Grip Lat Pulldown
4 x 8
C1
DB Bench Press
3 x 10
C2
Cable Split Stance 1-Arm Row
3 x 8
D1
Rope Tricep Pushdown
3 x 15
D2
DB Zottman Curl
3 x 15
E1
Cable Chest Fly
2 x 10
E2
DB Straight Leg Sit-up
2 x 10
Circuit
A
2 Rounds: 5 Shinbox W/ Reach 10 Breaths Plank/Side Plank Combo 10 Light DB RDL
B1
KB Swing
3 x 15
B2
Goblet Split Squat
3 x 8
C1
DB Lateral Step-up
3 x 8
C2
DB SL RDL
3 x 6
D
Leg Press
10, 10, 20
E
Leg Curl
10, 10, 20
Circuit
F
2 Rounds: 10 MB Fake Slam 20yd/Side Suitcase Carry 8/Side Cable Anti-Rotation Press
Steady State
A
Incline Walk, Bike, Elliptical, Rower, Stairmaster x 30 Min
Mark Schindler
Recreational Athlete
Verified Athlete"I've struggled with engagement & monotonous programs since my athletic career ended & this is a breath of fresh air. My range of motion & flexibility have improved markedly & my overall athleticism. Molly’s program partnered with Train Heroic’s app has been great at keeping me focused and on task."
