Dual Engine Strength (3x/week)
Alchemical Training
EnduranceAll my seasoned lifters, welcome to the world of running! This strength program is designed for lifters to enter into the endurance space remaining strong and powerful while also managing volume and practicing good mechanics for running. Dominate in the weight room AND on your runs. Keep every pound of muscle while becoming the runner you never thought possible.
Full Body 1 Warm Up
A
2 Rounds: 20 seconds Lat PNF Stretch 5 each World's Greatest Stretch (Controlled tempo) 10 Scapular Pullups (Controlled tempo) 5 each Cossack Lunges (Controlled tempo) Rest as needed throughout warm up.
B
Dumbbell Front Foot Elevated Split Squat Isometric
3 x 30
C
Barbell Front Squat
5, 7, 7, 7
D
Pull Up - Supinated Grip
3 x 5
E
SL RDL Contralateral Load
2 x 12
F
Dip
3 x 6
Full Body 2 Warm Up
A
2 Rounds: 5 each World's Greatest Stretch (Tempo = 2222) 10 Scapular Pull Ups (Tempo = 2222) 10 BW Glute Bridge Foam Roller Squeeze (Tempo = 2224) 5 each SL RDL with Knee Drive (Tempo = 2222)
B
Band Assisted Plyometric Pushup
3 x 20
C
Barbell Overhead Press - Standing
3 x 6
D
Dumbbell Walking Lunges
3 x 8
E
GHD Nordic Hamstring Curl
3 x 4
F1
med ball oblique twists (hip flexors)
2 x 6
F2
Copenhagen Plank Dips
2 x 10
Full Body 3 Warm Up
A
2 Rounds: 5 each World's Greatest Stretch (Tempo = 2222) 10 Protraction Planks (Tempo = 2222) 10 BW Glute Bridge Foam Roller Squeezes (Tempo = 2224) 5 each SL RDL with Knee Drive (Tempo = 2222) Rest as needed.
B
Glute Bridge Isometric Calf Raise
2 x 20
C
Trap Bar Deadlift
4 x 5
D
45 Degree Incline Dumbbell Press
4 x 6
E
Inverted Rows
3 x 8
F
Hanging Knee Tucks
3 x 12
abigail crowe
B.S. Exercise Physiology, NASM certified, PLS1/2/3 certified, PPSC certified
You're about to become living proof that strength and endurance don't have to be opposites—they're synergists. Ready to show everyone what a complete athlete really looks like?
Get Dual Engine Strength (3x/week)
Andrea Medvid
Crossfit/Hybrid Athlete
Verified Athlete"When I first spoke to Abby, we discussed my frustrations with the inability to do certain movements in CrossFit ... I have seen improvements in my balance, stability, stamina and experienced a lack of injuries. Her exceptional coaching has truly helped me to transform my journey."
Dylan Sumner
general fitness enthusiast
Verified Athlete"I carried around more body fat than I had at any point. I had knee, shoulder and elbow pain and loss of function...that chronic pain in in all three areas is virtually gone...my overall strength, flexibility, endurance and BMI are the best they’ve been in nearly 20 years."
Denise Cannon
hybrid athlete
Verified Athlete"I set high goals...including completing a Spartan Ultra. I completed two Spartan Ultras, five Spartan Trifectas, and three Dekas last year. [Abigail] is the best."
