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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!

$15

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

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

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

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

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.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Mini Band Sidestep

3 x 10

Band Pull-Apart

3 x 10

Hex Bar Deadlift

4 x 8

Front Squat Iso Hold

4 x 30

Prone Snowangels

4 x 30

KB Lateral Squat

4 x 10

Side Plank Top Arm Lowers

4 x 10

Quadruped Anterior Hand Slide

4 x 10

Bridges-Single Leg

4 x 10

Front Plank (Single Arm)

4 x 30

Thursday

Week 1 Day 5

Mini Band Clock Steps

3 x 10

Mini Band UE Flexion

3 x 10

Lunge Matrix

4 x 15

Tubing Anti-Rotation Sidestep

4 x 10

Step Ups - High Box

4 x 8

Hollow Hold

4 x 45

Front Plank - Forward Taps

4 x 10

Prone Swimming

4 x 10

3 Legged Dog Stretch

3 x 10

Coach

More from CT Fitness Lab

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.

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)