FORTITUDE
Hybrid Health & Fitness
Strength & Conditioning, General FitnessFORTITUDE is for those who simply want more out of their time in the gym. This program will satisfy the experienced lifter and welcome the novice to a well-planned cycle of strength and conditioning.
A1
WORLD'S GREATEST STRETCH
2 x 5
A2
Inchworm
2 x 5
A3
Hip Airplane
2 x 5
B
Box Squat
3 x 8 @ 70 %
C1
Bulgarian Split Squat
3 x 6 @ 7
C2
Supermans
3 x 6
D1
Single leg DB calf raise
3 x 12
D2
Lateral Lunge
3 x 12
D3
Banded TKE
3 x 20
A1
Band Pull-Apart
2 x 10
A2
Scap Push-Up
2 x 10
A3
YTW
2 x 10
B
Bent Over Row
3 x 10 @ 9
C1
Chin-Up
3 x MAX
C2
DB Reverse Fly
3 x 10
D1
Skull Crushers
3 x 10
D2
Hammer Curl
3 x 20
D3
DB Pullover
3 x 15
A
Jump Rope
1 x 300
B
Farmers carry
A1
Monster Walks
2 x 10
A2
Single Leg Glute Bridge
2 x 10
A3
Cat Camel
2 x 10
B
Deadlift
3 x 8 @ 70 %
C1
Hand-assisted single leg RDL
3 x 12 @ 7
C2
Suitcase Hold
3 x 0:20
D1
Banded Prone Hamstring Curl
3 x 10
D2
GHD Hip Extension
3 x 20
D3
Side Plank with Hip Abduction
3 x 10
A1
Cuban Press
2 x 10
A2
Scap Push-Up
2 x 10
A3
Supermans
2 x 10
B
Bench Press
3 x 8 @ 70 %
C1
DB Military Press
3 x MAX
C2
Chest-supported DB front raise
3 x 12 @ 7
D1
Bodyweight Row
3 x 10
D2
Banded Tricep Pushdown
3 x 15
D3
DB Lateral Raise
3 x 15
A
Jump Rope
1 x 300
B
1-mile Run
Tim St. John
Coach St. John is the former owner and head coach of Primal Fitness in the Tampa Bay Area and currently runs Hybrid Health and Fitness. Over his 10-year career he has guided countless high school and collegiate athletes to higher levels in their sport and has helped adults regain their youth through strength and general fitness.