Starters Training Program
Caruthers Fitness
General FitnessThis program is for anyone who is new to lifting weights or been away from the gym for awhile and needs guidance to get started.
The goal of this program is to help you build a foundation of strength, mobility, and overall fitness.
You will learn the foundational movements of squatting, hinging, pushing, pulling, and core stability.
The first week is designed to be an introduction week which means minimum soreness, learning the new movements, and just getting comfortable being in the gym.
Features:
2 strength sessions/week with mobility/recovery days
8 weeks of progressive overload to ensure success
Will have access to the program for 12 months.
Prep
A
CF Movement Prep
1. Cat/Cow x 5 reps 2. Side-lying Windmills x 5 reps 3. Hip 90/90 x 10 reps ea. 4. Floor Slides x 5 reps 5. Bridge w/ adductor squeeze x 10 reps 6. Bird Dogs x 5 reps ea. 7. Stick Hip Hinge x 15 reps 8. Squat-to-stand x 5 reps
B1
Supine Wall Push/Deadbug
2 x 5
B2
Wall Slams
2 x 5
C1
Goblet Squats
2 x 15
C2
Suspension Trainer Rows
2 x 15
D1
Single Leg Hinge
2 x 15
D2
Incline Push Ups
2 x 15
D3
Pallof Press
2 x 10
E
Farmer's Carry
2 x 0:30
F
Diaphragmatic Breathing
1 x 2:00
A
Squat to Stand Mobility Flow
1 x 5
B
Diaphragmatic Breathing
A
Squat to Stand Mobility Flow
1 x 5
B
Diaphragmatic Breathing
Prep
A
CF Movement Prep
1. Cat/Cow x 5 reps 2. Side-lying Windmills x 5 reps 3. Hip 90/90 x 10 reps ea. 4. Floor Slides x 5 reps 5. Bridge w/ adductor squeeze x 10 reps 6. Bird Dogs x 5 reps ea. 7. Stick Hip Hinge x 15 reps 8. Squat-to-stand x 5 reps
B1
Planks
2 x 5
B2
Drop Squat MB Slam
2 x 5
C1
DB Hinge (RDL)
2 x 15
C2
Landmine Press
2 x 15
D1
Split Squats
2 x 15
D2
1 Arm 1/2 kneeling Cable row
2 x 15
D3
Side Planks
2 x 5
E
Suitcase March in Place
2 x 0:30
F
Diaphragmatic Breathing
1 x 2:00
A
Squat to Stand Mobility Flow
1 x 5
B
Diaphragmatic Breathing
Cory Caruthers
I am a family man who loves fitness. I want to make sure that anyone is able to get into fitness. As a parent I know time is a struggle, that is why created this program. To give those who need something simple and effective to get results.
