Strength Foundations
Anna Craig
General FitnessStrength Foundations is a 3-day per week / 6-week program that lays the foundation for strength training. Utilizing primarily DBs/KBs, the program begins with focusing on proficiency in basic strength patterns and increases reps weekly to build a foundation of work capacity.
This program is user friendly and perfect for beginner lifters or experienced lifters who want to switch their focus to laying a foundation of work capacity.
Each lift is a mixture of upper, lower, and core movements. With finishing exercises that are focused on movement, joint health and supporting muscle groups.
A1
Goblet Squat
3 x 12
A2
KB Swing
3 x 10
A3
Hand Release Push Up
3 x 12
B1
Single Arm TRX Row
2 x 10
B2
DB Cossack Squat
2 x 6
C1
PB Hamstring Curl
2 x 12
C2
DB Bicep Curls
2 x 12
D1
Cable 1/2 Kneeling Medicine Ball Woodchopper
2 x 10
D2
Single Leg deficit Calf Raise
2 x 15
D3
Lying Leg Raise
2 x 15
A1
DB RDL
3 x 8
A2
Seated Vertical Jump
3 x 6
A3
Lat Pulldown
3 x 8
B1
DB Curtsy Lunge
2 x 8
B2
DB Seated Shoulder Press
2 x 10
C1
DB pullovers
2 x 8
C2
Single Leg Hip Thrust
2 x 12
D1
KB Oblique Side Bend
2 x 12
D2
Medicine Ball Deadbug
2 x 8
D3
Mod side plank with Abduction
2 x 10
A1
Wall Sit Hold
3 x 1:00
A2
DB Push Press
3 x 6
A3
TRX Rows
3 x 14
B1
DB Lateral Step-Up
2 x 8
B2
DB Single Arm Incline Press
2 x 10
C1
Hyperextension
2 x 14
C2
Cable Overhead Tricep Extension
2 x 12
D1
Wall Clams
2 x 15
D2
Single Leg Plank Hold
2 x 0:15
D3
Adduction Plank
2 x 0:15
Anna Craig M.Ed., CSCS, MSCC
Meet Anna Craig, a strength and conditioning coach for The University of Texas athletics. She has 18 years of experience in collegiate sports including soccer, football, MW basketball and tennis. She holds an array of certifications including: CSCS, Master Strength Coach (CSCCa), Precision Nutrition, and Health and Wellness Coach.
