The Armory Strength and Conditioning
Strength & ConditioningThis 3-day program continues the Slow Cook Strength journey — focused, patient, and powerful progress. Each session features total-body strength training, integrated mobility work, and built-in recovery elements to support performance and longevity. Phase 2 turns up the intensity while keeping movement quality and control at the core.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Quad Foam Roll
1 x 1
B1
Spider Crawls
2 x 10
B2
Banded Glute Bridge
3 x 10
B3
Banded Clam Shell
3 x 10
C1
Back Squat
4 x 5 @ 70 %
C2
DB Bench Press
4 x 10
D1
Single Arm Landmine Row
3 x 6
D2
Reverse Lunges
3 x 6
D3
Body Saw
3 x 10
E
Thoracic Extension on Foam Roller
1 x 2:00
A
Foam Roller Series
1 x 1
B1
1/2 Kneeling Face Pull
2 x 15
B2
YTW
2 x 5
B3
DB Fly
2 x 10
C1
DB Floor Press
4 x 10
C2
Hex Bar Deadlift
4 x 5 @ 70 %
D1
Chest-Supported DB Row
3 x 5
D2
DB Seated Single Leg Calf Raise
3 x 10
D3
Single Arm Lateral Raise
3 x 10
E
Foam Roller Series
1 x 1
A
Foam Roll IT Bands
1 x 1
B1
Cook Hip Lift
3 x 0:15
B2
Shoulder Mobility - Lax Ball
3 x 5
B3
Isometric Lunge Hold
2 x 0:20
C1
Bulgarian Split Squat
3 x 4
C2
Single Arm KB Floor Press
4 x 5
D1
Side Lunges with Slider
4 x 5
D2
Deadstop 1DB Row
2 x MAX
E
Goblet Squat
1 x 100
F
Foam Roll IT Bands
1 x 1
