Prime Performance Therapy, PLLC
Strength & ConditioningStrength Basics in an intermediate strength and conditioning program that will take your fitness and performance to the next level. The program can successfully be performed with minimal equipment (dumbbells, adjustable bench, medicine ball, and hip circle bands). Kettlebells and yoga mat are recommended but not required. A total of 6 workouts are programmed each week: two upper-body bias, two lower-body bias, and two active recovery days (optional). Strength Basics is a 6-week program with user access for a lifetime. Feel free to re-load the program to your TrainHeroic calendar and continue your fitness journey!
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Warm-Up
1 x 10:00
B1
Elbow to Instep Stretch
3 x 4
B2
Active Hamstring Stretch
3 x 12
B3
Ironman Holds
3 x 30
C
Heel Elevated Goblet Squat
4 x 15
D1
Bulgarian Split Squat
3 x 12
D2
Single Leg Dumbbell Calf Raises
3 x 12
D3
Pulse Squats
3 x 15
E1
Step Up to Knee Drive
1 x 10
E2
Med Ball Slam
1 x 12
A
Warm-Up
1 x 10:00
B1
Hand Walkouts
3 x 6
B2
Thread the Needle
3 x 10
B3
Dumbbell Pull Over
3 x 12
C
Seated Incline Dumbbell Press
4 x 12
D1
Standing Arnold Press
3 x 10
D2
Incline Bench Dumbbell Row
3 x 12
D3
Seated Dumbbell Reverse Fly
3 x 15
E1
Dumbbell Lateral Raise
1 x 15
E2
Dumbbell Front Raise
1 x 15
E3
High Plank Reach
1 x 8
A
Aerobic Conditioning
1 x 30:00
B1
Banded Supine Hamstring Stretch
3 x 30
B2
Child's Pose Moose Antlers
3 x 6
B3
QL Doorway Stretch
3 x 30
C1
Contralateral Deadbug
3 x 8
C2
Side Pillar Hold Hip Drop and Reach
3 x 8
C3
Alternating Medicine Ball to Toes
3 x 12
A
Warm-Up
1 x 10:00
B1
Reverse Lunge with Lateral Flexion
3 x 6
B2
Side Plank
3 x 30
B3
Dumbbell RDL
3 x 15
C
Dumbbell Sumo Deadlift
4 x 15
D1
Single Leg Dumbbell Hip Thrust
3 x 12
D2
Front Foot Elevated Dumbbell Reverse Lunge
3 x 8
D3
Dumbbell Good Morning
3 x 12
E1
Single Leg Glute Bridge
1 x 12
E2
Russian KB Swing
1 x 15
E3
KB Russian Twist
1 x 20
A
Warm-Up
1 x 10:00
B1
Pillar to Plank Press Up
3 x 10
B2
Child's Pose Alternating Lift Offs
3 x 6
B3
Kneeling Lat Stretch on Bench
3 x 30
C
DB Bench Press
4 x 12
D1
Dumbbell Hex Press
3 x 15
D2
Dumbbell Skull Crusher
3 x 15
D3
Dumbbell Fly
3 x 12
E1
Incline Push-Up
1 x 15
E2
Supinated Alternating Cross Front Raise
1 x 10
E3
Alternating Dumbbell Bicep Curls
1 x 10
A
Aerobic Conditioning
1 x 30:00
B1
Banded Lateral Walks
3 x 10
B2
Banded Monster Walks
3 x 10
B3
Banded Reverse Monster Walks
3 x 10
B4
Banded Hip IR/ER
3 x 15
C1
Standing Teapot
3 x 15
C2
Hollow Rocks
3 x 12
C3
Single Leg Med Ball Slam
3 x 6
