Strength & Conditioning Basics

DVLP Wellness

Functional Fitness, Mobility, Strength & Conditioning
Coach
Camila Murphy-Figueiredo

Are you looking for a program to get you in and out of the gym in an hour or less? Do you want an easy-to-follow, requires no thinking on your part, program that is built to progress sustainably? Then this is the program for you.

Prior training experience is beneficial, but definitely not required. This program is for someone that is just starting off, someone that has been on and off struggling with consistency, or someone that is looking for a quick 3-day/week commitment to getting into the gym!

The purpose of this program is to get you ready for the following programs that will implement more mobility and strength to help keep you healthy and moving throughout any age. It can definitely be followed for more than the four weeks that are programmed, as these workouts contain all-inclusive full-body exercises designed for the busy person.

$30
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Never Too Busy
You don't have to be in the gym for hours a day to see major progress. This program is designed with the busy individual in mind, those who only have 3 days a week, for a maximum of an hour per day. These full-body workouts are focused on getting you stronger and more mobile, and keeping you healthy for years to come- progress and sustainability constantly in mind.
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Overall, Improved Fitness
With optional cardio/conditioning days included, this isn't just a program for those looking to get resistance training in. It is an all-inclusive program designed to hit several aspects of fitness that are essential for muscular, cardiovascular, and mental longevity.
Features
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Programming 4 days per week
3 strength and mobility days, and optional conditioning days every week.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Bench // Dumbbells // Resistance band(s)
Recommended
Barbell // Cables
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Heroic Warm-up

For Completion

B

Back Squat

3 x 12

C

DB Deadlift

3 x 12

D

Incline DB Bench Press

3 x 12

E

Lat Pulldown

3 x 12

F

Band Resisted Front Plank Pull

2 x 10

G

Kneeling Hip Flexor Stretch

1 x 0:30

H

Wall Pec Stretch

1 x 0:30

I

Pigeon Stretch

1 x 0:30

Monday
20 Minute Walk

A

Walk

1 x 20:00

Tuesday
Week 1 Day 3

A

Stationary Bike

1 x 5:00

Circuit

B

Complete 12-15 reps of each activation exercise. Band Pull-Aparts Scapula Push-ups (can be done on knees) Squat to stand

C

Bench Press

3 x 12

D

Bulgarian Split Squat

3 x 10

E

Tricep Rope Pulldowns

3 x 12

F

Sumo Squat

3 x 12

G

Chest-Supported DB Row

3 x 12

H

Reverse Crunch

3 x 8

I

Overhead Tricep Stretch

1 x 0:30

J

Prone chest stretch

1 x 0:30

Wednesday
Intervals + Core 

A

1/4 mile jog

1 x .25

B

Sprint Intervals

1 x 10 @ 1:30

C

Walking Cool Down

1 x 5:00

D

Decline Med Ball Crunch

3 x 10

E

V-Ups

3 x 10

Thursday
Week 1 Day 5

Circuit

A

Complete 3 rounds of each exercise. Take your time through the ranges of motion to get a nice warm-up. Keep the core engaged by imagining pulling your floating ribs down and back towards the spine. Single-leg glute bridge (8 reps each side) Bird-dog (8 reps each side) BW or DB Good mornings (8 reps)

B

Romanian Deadlift

3 x 12

C

Heel Tap Step Down

3 x 10

D

Single Arm Crucifix Curls

3 x 12

E

Eccentric Pull-Up

3 x 8

Circuit

F

Complete 3 rounds Half-Kneeling Wood Chop (8 reps each side) - rotate from the lower core, keeping the navel drawn in High boat to low boat (8 reps) - these are really challenging. Take it slow and don't worry about getting the legs up super high for the high boat. Superman (8 reps) - keep the neck in line with the spine (don't look up as your arms and legs come up). Think about pulling the arms and crown of the head towards the front, and the legs back.

Circuit

G

Time to stretch it out! Hold each stretch for minimum 20 seconds each side. Kneeling hip flexor/quad stretch Reclining hand to big toe (can use strap or towel around bottom of foot to pull it towards you) Bicep stretch

Friday
20 Minute Walk

A

Walk

1 x 20:00

Saturday
REST
Coach
More from DVLP Wellness
coach-avatar Camila Murphy-Figueiredo

NASM-CPT / Yoga Teacher / MBSR Trained / Proud Dog Mom

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Invest in yourself

With minimal time commitment, this program will get you and keep you healthy, strong, and fit so you can be your best self in all areas of life without sacrificing your precious time. Resistance training is the #1 way to preserve physical independence and

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FAQs
Do I need to already know a lot about weightlifting?
No! Anyone can join the program. A foundational knowledge can be helpful, but definitely not necessary. There are videos and descriptions for every single exercise to make sure you are doing them safely and effectively, no matter your experience level.
What if I don't have easy access to a gym?
Most of the exercises can be modified to do with just dumbbells and a resistance band. No need for all the fancy gym equipment.
What do I do after the four weeks?
This program is designed with longevity in mind. You can repeat this program as many times as you'd like, adjusting reps and weights as you go. Additionally, we have several other programs to choose from, several of them building on these foundations.
Strength & Conditioning Basics
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