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Lower Body and Core Strength Phase 1 (2x/week)

CT Fitness Lab

Strength & Conditioning
Coach
Paul Landi ACSM EP-C/USAW ASPC

This 2 session per week strength program is designed to get even the most sedentary person off on the right foot.

Utilizing simple movement patterns, paired with various stimulus types, we are able to generate good strength gains without overtaxing the body. We want our newer users to be able to stay consistent. If we generate too much soreness too quickly, that causes a negative outlook towards fitness and is counterproductive.

This program should be done in a commercial gym setting but can easily be recreated at home by exchanging Dumbbells or kettle-bells for any Hex Bar work.

Patience and persistence can help you reach any goal no matter where your journey begins.

Stay focused and stay positive!

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Build Core Strength
Abdominal and Lumbar Spine focused stability exercises are designed to improve structural stability of your core to protect your back and improve your athleticism
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Leg Strength
The use of Bars, Dumbbells and body weight allows you to focus on building strength evenly between both legs. The movements chosen will keep you from favoring your dominant leg more than the other. The pausing and variety of implements will help keep you progressing without creating too much soreness or losing interest.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
Strength, conditioning, and skill training that’s accessible and challenging. This program is designed to build a great foundation to progress from.
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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 over. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Floor Space // Bench or Chair
Recommended
Hexbar // Barbell // Squat Rack // Elastic Bands // Foam Roller
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Mini Band Sidestep

3 x 10

A2

Band Pull-Apart

3 x 10

B

Hex Bar Deadlift

4 x 8

C1

Front Squat Iso Hold

4 x 30

C2

Prone Snowangels

4 x 30

D1

KB Lateral Squat

4 x 10

D2

Side Plank Top Arm Lowers

4 x 10

E1

Quadruped Anterior Hand Slide

4 x 10

E2

Bridges-Single Leg

4 x 10

F

Front Plank (Single Arm)

4 x 30

Thursday
Week 1 Day 5

A1

Mini Band Clock Steps

3 x 10

A2

Mini Band UE Flexion

3 x 10

B

Lunge Matrix

4 x 15

C

Tubing Anti-Rotation Sidestep

4 x 10

D1

Step Ups - High Box

4 x 8

D2

Hollow Hold

4 x 45

E1

Front Plank - Forward Taps

4 x 10

E2

Prone Swimming

4 x 10

F

3 Legged Dog Stretch

3 x 10

Coach
coach-avatar Paul Landi ACSM EP-C/USAW ASPC

Over 2 decades of training , certifications and experience later. Paul utilizes his aide experience and physical therapy principles to guide highly personalized, creative and SAFE program design. This PT based mindset is manifested in Paul's excellence at helping clients both before and after joint replacements, people with significant health issues, as well as the aging population.

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Everyone Starts Somewhere

This program is a fantastic jumping off point to build a healthy relationship with fitness. Plant the seed that will grow into a lifetime of health and wellness

Get Lower Body and Core Strength Phase 1 (2x/week)
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FAQs
Who is this for?
Beginners looking to start slow and progress safely
What should I expect on an average training day?
A versatile program focusing mainly on lower body strength and core stability
Lower Body and Core Strength Phase 1 (2x/week)