Beginner Strength
Backcountry Badass
Strength & Conditioning, HuntingStarting your workout journey can be difficult! This program is a perfect starting point for anyone new to the gym, or anyone who is trying to get back into lifting again after time off. I meticulously put together this program using science-based principles to help you feel better, move better, and get stronger. Every exercise, set, and rep holds a purpose.
There are 3 total body strength workouts per week. No muscle will be left behind! Each day will also end with some conditioning. This is a 6 week program, but it can be repeated for an entire year. You're getting a YEAR of strength and conditioning.
A1
jump rope
2 x 0:30
A2
lunge, twist, hamstring
2 x 8
A3
half-kneeling adductor stretch
2 x 8
B1
heel elevated goblet squat
3 x 10
B2
inverted row (bridge)
3 x 7
C1
dumbbell bench press
3 x 10
C2
band rdl
3 x 10
D1
single leg calf raise
3 x 12
D2
single leg lowers
3 x 6
E1
lateral raise
3 x 10
E2
db curls
3 x 10
F
bike intervals
10 x 45 @ 15
G
bretzel stretch
1 x 30
A
Active Recovery
A1
jump rope
2 x 0:30
A2
90/90 hip lifts
2 x 8
A3
adductor rocking
2 x 8
B1
goblet split squat hold
3 x 20
B2
high to low band pull apart
3 x 10
C1
elevated push-ups
3 x 7
C2
hip-up
3 x 8
C3
single arm db supported row
3 x 10
D1
farmers carries
3 x 20
D2
hip flexor lift
3 x 8
E
steady state biking
1 x 20:00
F1
couch stretch
1 x 30
F2
incline bench pigeon stretch
1 x 0:30
A
Active Recovery
A1
90/90 rotations
2 x 8
A2
inchworms
2 x 8
A3
glute bridges
2 x 8
B1
step-ups (high box)
3 x 8
B2
lat pulldowns
3 x 10
C1
military press
3 x 8
C2
hyper extensions
3 x 10
D1
tke
3 x 10
D2
plank shoulder taps
3 x 6
E1
ez bar 21 curls
3 x 7
E2
ez bar skull crusher to close grip press
3 x 12
F
bike intervals
10 x 1:00 @ 1:00
G
bretzel stretch
1 x 30
Taylor Goligoski
Ex professional and division 1 basketball player. Life-long outdoorswoman. Exercise scientist and NSCA Certified Strength & Conditioning Specialist. Taylor has years of experience helping a wide variety of athletes achieve their goals on the field, court, and in the mountains.
Joe Johnson
Certified Backcountry Badass
Verified Athlete"This program far exceeded my expectations. From the detail in the videos to the interactive features in the app, I will be using this program for as long as I workout."
