Strength & Flow
Leanne Kedrosky
Strength & Conditioning, Functional Training, Functional Fitness, MobilityThis is a unique program.
It combines both strength and mobility - you will not only build muscle and get stronger, you will also improve their range of motion, reduce those nagging aches and pains, and feel more powerful from better joint health.
We cover shoulder, spine and hip mobility - focusing on the health of the deep inner joint.
Focusing on mobility not only reduces everyday stiffness, but also makes your body more responsive during workings, so you can get more out of your training.
There is a heavy emphasis on glutes in this program. We train squats and deadlifts to improve absolute strength - don’t worry, there is a dumbbell option if you are new to barbells, but still want to do this program! We focus on building lean muscle mass in the upper body - with a heavy focus on shoulder stability. There are also short sprints included to get that lower body power development, and improve heart health.
Lets go!
Learning
A
Progressive Overload and Tempo Tutorials
Watch the videos on how to use progressive overload to get more for your workouts - one of the most important things you can do to get the most out of your workouts.
Prep
B
Warm Up - Lower Body
1. Hip CARs x 5 each 2. Spine segmentation x5 3. Hip Extension ISO 3 x 20 second holds 4. Ankle Stretch x 90 seconds
C
Barbell Back Squats
4 x 8
D
Hip Thrusts
3 x 12
E
Glute Biased Split Squats
3 x 10
F
Cable Straight Leg Abduction
3 x 12
G
Cable Glute Max Kickback
3 x 12
Recovery
H
Lower Mobility Cooldown
Hip External Rotation PAILs Long Lunge, Supported 3 x 30 seconds Seated Hip CARs x6
Prep
A
Warm Up - Shoulder, Back, Spine
Thoracic cat/cow x 10 Lumbar cat/cow x10 Shoulder Rotation x10 Scapula CARs x5 each way
B
Push ups
3 x MAX
C
Shoulder 360 Raises
3 x 8
D
Incline Shoulder Rotations
3 x 8
E
Windmills
3 x 6
F
Spine Roll Down
3 x 6
Sprints
G
Do 5 sprints @ 30 seconds each Maximum rest time is 2 minutes between reps
Recovery
H
Upper Mobility Cooldown
Shoulder External Rotation PAILs Spine Extension Stretch Shoulder External Rotation Lift Off x10
Prep
A
Warm Up - Lower Body
1. Hip CARs x 5 each 2. Spine segmentation x5 3. Hip Extension ISO 3 x 20 second holds 4. Ankle Stretch x 90 seconds
B
Barbell Deadlift
4 x 8
C
Goblet 1 + ¼ squats
3 x 8
D
Step Ups - Supported
3 x 12
E
Abduction Machine
3 x 12
F
Cable Glute Med Kickbacks
3 x 12
Recovery
G
Lower Mobility Cooldown
Hip External Rotation PAILs Long Lunge, Supported 3 x 30 seconds Seated Hip CARs x6
Prep
A
Warm Up - Shoulder, Back, Spine
Thoracic cat/cow x 10 Lumbar cat/cow x10 Shoulder Rotation x10 Scapula CARs x5 each way
B
Lat Pulldown
3 x 12
C
Single Arm Row
3 x 10
D
Incline T Raises
3 x 12
E
Loaded Shoulder Rotations
3 x 8
F
Copenhagen Plank
3 x 10
Sprints
G
10 sprints @ 15 seconds each 1-2 minute rest in between sprints
Recovery
H
Upper Mobility Cooldown
Shoulder External Rotation PAILs Spine Extension Stretch Shoulder External Rotation Lift Off x10
Conditioning
A
Follow Along Mobility Session
Choose one of the 3 options below and follow along with video link provided Option 1: Neck & Upper Back Mobility Class (13 minutes) Option 2: Lotus: Hip & Ankle Mobility Class (45 minutes) Option 3: Forward Fold Mobility Class (9 minutes)
Leanne Kedrosky
I Combine strength and mobility training FR Strength + Mobility Coach KINSTRETCH / FRA
Colette
62 Years Old
Verified Athlete"Friends my age keep telling me how tired they are, and I can’t relate. The pain in my calves that was there for years is gone. My energy levels are high and I sleep better. My golf game has improved - the distance on my shots is longer. And all my friends keep telling me how muscular my legs are."
Amanda
36 Years Old
Verified Athlete"Leanne, I wanted to update you on my Brazilian jiu jitsu competition. I made weight with NO issue, then competed on Saturday to win the gold medal with 2 submission finishes!! Your support was invaluable throughout the weight cut and I am definitely SO MUCH STRONGER than when I started the program"
Michelle
45 Years Old
Verified Athlete"Definitely the most toned and fit I've ever felt!"