6wk Strength Training Program
MB Sports Performance
General Fitness, Weightlifting, Mobility, Functional Fitness, Custom ProgrammingWant to lift and look lean, but don’t know where to start? This program is for YOU.
Whether you're getting back into the gym or trying to break through a plateau, this 6-week strength training program is built to deliver real results. With structured progression and clear, easy-to-follow guidance, you’ll train with purpose every single session.
Designed around a smart, balanced weekly structure, this program targets every major muscle group while also improving mobility and conditioning. You’ll build strength, move better, and feel more capable — all in one efficient plan.
Athlete or not, this program is for all fitness levels. Whether you're rebuilding consistency, chasing performance goals, or just want to make everyday life feel easier, this plan meets you where you are — and pushes you forward.
A1
Foam Roll Routine
A2
Standing Stretch / Mobility Series
A3
Half Kneeling Hip Flexor Stretch w/ Reach
B1
Glute activation bridge
3 x 10
B2
Squat Jump
3 x 6
B3
Split Jump
3 x 6
C1
Hip Thrust
4 x 6
C2
Front Foot Elevated Split Squat
4 x 6
D1
Cable Crunch
4 x 10
D2
DB Side Bends
4 x 10
D3
Reverse Burpees
4 x 10
D4
GHD Sit-Up
4 x 12
E
Treadmill Work
1 x 1
A1
Foam Roll Routine
A2
Stick Pass Through
1 x 8
A3
Around the Worlds
1 x 8
B1
Plank to Down Dog
1 x 8
B2
Plank
2 x 0:30
B3
Side Plank
2 x 0:30
C1
Bench Press
10, 8, 6, 4
C2
Med Ball Slam
C3
Ab Wheel Rollout
3 x 10
D1
Seated DB Shoulder Press
4 x 5
D2
EZ Bar Cable Curl
4 x 10
D3
Tricep Pushdown
4 x 10
E1
Flutter Kick
3 x 00:30
E2
Leg Raise
3 x 00:30
E3
Sit-up
3 x 30
A
Foam Roll Routine
B
90/90 Hip Series
C1
Banded Monster Walks
1 x 10
C2
Lateral Band Walks
1 x 10
C3
Standing Banded Kickbacks
1 x 8
C4
Standing Banded Hip Abduction
1 x 8
C5
Standing Banded Fire Hydrant
1 x 8
C6
Standing Banded Scap Protraction & Raise
1 x 8
D1
Elevated Pigeon Stretch
2 x 6
D2
Half Kneeling Hip Flexor Stretch w/ Reach
2 x 6
D3
Hip Adductor Mobilization
2 x 6
E1
Staggered Stance Pogo Jumps
2 x 12
E2
Single Leg Hurdle Hops
2 x 10
E3
Depth Drop to Vertical Jump
2 x 5
E4
Med Ball Vertical Pogo to Sumo Squat
2 x 12
F1
Half Kneeling Hip CARs
2 x 4
F2
Med Ball Good Mornings into Squat
2 x 8
F3
Half Kneeling Med Ball Lateral Lunge
2 x 8
F4
Floor Shoulder Rotation Mobility
2 x 8
G1
Single Arm SL Cable Row
2 x 8
G2
Alternating KB Split Squat Drop Catch
2 x 10
G3
Dead Bug
2 x 12
H1
Banded Spanish Squat
2 x 10
H2
Med Ball Cossack Squat
2 x 10
H3
RNT Split Squat
2 x 6
H4
Half Kneeling Ankle Dorsiflexion Mobility
2 x 10
H5
Rear Foot Elevated Quad Stretch
2 x 30
A1
Foam Roll Routine
A2
Elevated Pigeon Stretch
1 x 8
A3
Deep Squat Hold w/ T-Spine Rotations
1 x 6
B1
Goblet Squat
8, 6, 4, 4
B2
Box Jumps
4 x 8
C1
Hex Bar Deadlift
4 x 6
C2
Bent Over Row
4 x 8
C3
Seated Lat Pulldown
4 x 8
D
Airdyne
10 x 10
A1
Foam Roll Routine
A2
Stick Pass Through
1 x 8
B1
Band Pull Aparts
2 x 20
B2
TRX Y Fly
2 x 8
B3
Incline Cuban Press
2 x 8
C1
Incline Bench Press
10, 8, 6, 4, 4
C2
Chin-Up
10, 10, 8, 8
D1
Seated Chest Fly Machine
10, 10, 8, 8
D2
Seated Close Grip Cable Row
10, 10, 8, 8
D3
Close Grip DB Chest Press
10, 8, 6, 6
E1
Barbell Bicep Curl
3 x 8
E2
DB Incline Bench Tricep Extension
3 x 8
E3
SA Cable Bicep Curl
3 x 8
E4
JM Press
3 x 8
Dynamic Stretching
A
Just 1 round of each (depending on space you can do these in place or walking) -Lying Figure Four Stretch: Hold 30s each -Butterfly Stretch: Hold 30s -Half Kneeling Hip Flexor Stretch w/ Reach: Hold 5s then allow your hips to come back and then hold again for 5s (5x) -Frankenstein Stretch: 10 each leg -Quad Stretch: 10 each leg -Hamstring Scoops: 10 each leg -A Skips: 10 steps -Pogo Jump: 10 total
B
Stationary Bike
1 x 5:00
Med Ball Circuit
C
30s ON: 30s OFF 1 round -Squat to Overhead Press -Split Squat -Squat to Jump -Lateral Lunge -Russian Twists -Bicep Curl -Front Raise to Press -Push Up + Tap (go on knees if needed) -Laying Chest Toss -Sit Ups -Slams -Plank Pass
Meghan Boyd
Professional Overseas Basketball Player // Colorado State Alumni // Idaho Native // CPT, CNC
Designed to help you build strength, move better, and feel more confident in your body.
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