Strong + Resilient Foundational Strength Training
Evolve Hawaii Physical Therapy
Women's TrainingStrong + Resilient is an 8-week total body strength program designed for women who want to feel strong, capable, and supported in their bodies — now and for years to come. Built by a Doctor of Physical Therapy and grounded in real strength and conditioning principles, it focuses on major movement patterns that strengthen your muscles, joints, and overall movement safely and effectively.
Using progressive overload, this program helps your body adapt over time — no quick fixes, no gimmicks — just smart, sustainable training that can be done at home or in the gym and repeated long-term. Strong + Resilient is your blueprint to a body that works with you, improves quality of life, supports healthy aging, and leaves you feeling confident, capable, and resilient.
Prep
A
Warmup
*NOTE: Tap on these words, and click on the thumbnail video below to see demos of ALL movements* Warmup/Movement Prep: Perform the following OR jump right into your training and add a warmup set to each movement to get your body primed. 5' walk or light machine cardio 5/5 Worlds Greatest Stretch 5 Good Mornings - with PVC or hands on hips 10 Air Squats 5/5 Open Book Thoracic Rotations 5/5 Reverse Lunges
B
Push-Up
C
DB Bench Press
D
Standing DB Press
E1
DB Lateral Raise
E2
DB Front Raise
F
Bench Dips
Circuit
G
Optioinal Core Finisher - Perform 1-3 rounds for quality of movement, rest 1 min between rounds: 1 min Plank Hold 10/10 Weighted Dead Bug (hold weight in hands with arms extended, extend arms overhead as leg extends, keep back flat throughout)
Prep
A
Warmup
*NOTE: Tap on these words, and click on the thumbnail video below to see demos of ALL movements* Warmup/Movement Prep: Perform the following OR jump right into your training and add a warmup set to each movement to get your body primed. 5' walk or light machine cardio 5/5 Worlds Greatest Stretch 5 Good Mornings - with PVC or hands on hips 10 Air Squats 5/5 Open Book Thoracic Rotations 5/5 Reverse Lunges
B
Box Jump
C
RDL
D
Hip Thrust
E
Sumo Deadlift
F
Glute Bridge Hamstring Walkout
G
Standing Hip Abduction with DB
Circuit
H
Optional Core/Accessory Finisher: Complete 3-5 Rounds 10 V Ups 10 Russian Twists (each side) Rest 1 min
Sprint Interval Training
A
Choose your implement: running, stairs, bike, ski, row, KB swings, jumping jacks, burpees, etc. Choose what you feel most comfortable and safe performing YOUR max effort. Warm-up: 5-10 min, easy 4-8 Rounds: 30 sec all-out max effort 2-3 min active recovery (easy, but don't completely stop moving) Cool-down: 5-8 min, easy
Zone 2 Cardio
B
Choose your implement: jogging, stairs, bike, ski, row, incline walking, etc. 30 min steady-state cardio, should be conversational but breathy
Conditioning
A
Warmup
*NOTE: Tap on these words, and click on the thumbnail video below to see demos of ALL movements* Warmup/Movement Prep: Perform the following OR jump right into your training and add a warmup set to each movement to get your body primed. 5' walk or light machine cardio 5/5 Worlds Greatest Stretch 5 Good Mornings - with PVC or hands on hips 10 Air Squats 5/5 Open Book Thoracic Rotations 5/5 Reverse Lunges
B
DB Snatch
C
Pull-Up
D
1-Arm DB Row
E
Banded Lat Pull Down
F
Rear Delt Flyes
G
DB Bicep Curls
Circuit
H
Optional Core/Accessory Work. Perform 2-3 Rounds: 20 (total) Alternating Plank Shoulder Taps 10/10 Side Plank Hip Abduction with ER 10/10 Bridge Crossover Crunch Rest 1 min
Dr. Alex Langford
Doctor of Physical Therapy and founder of Evolve Hawaii PT. At Evolve, I help people move past pain and actually thrive through my method for rebuilding strength, confidence, and freedom in your body. You get to feel strong, capable, and limitless again.
Bill
S&R Member
Verified Athlete"Dr. Alex is the utmost professional. I am not the best at keeping up with the exercises but she never made me feel poorly about my progress. In the end the knee is so much better. I appreciate all her help and expertise. Highly recommend."
Steve
S&R Member
Verified Athlete"Dr Alex is fantastic for athletes. She helped me understand my injury better, and kept pace with me as I was training and healing. I have made significant improvements with her guiding the way. Highly recommend Dr Alex"
Kendall
S&R Member
Verified Athlete"I've been weightlifting for about 15 years. I did have some coaching at the beginning to get me started, but for the most part I am self taught. Dr. Alex far exceeded my expectations. I feel so much safer at the gym now! I would definitely recommend her to anyone looking for PT!"
