Intro to Strength Phase 1
Nick Lund Performance
General Fitness, Strength & Conditioning, Functional FitnessResurgence: To rise again.
This program is for those who are easing back into their fitness journey whether it was from time off due to injury or when life just caught up too fast. I am bringing you back to foundational work where you'll be exposed to a variety of movements to enhance mobility - strength - and conditioning. Each week progresses to allow steady growth and prevent complete burnout while rebuilding consistency in the gym.
If you're looking for a program that is a stepping stone back into pursuing your fitness journey then look no further.
Buckle up and get to work.
A
Foam Roll
1 x 3:00
B1
Manual Ankle Dorsiflexion Mobilization
1 x 5 @ 5
B2
Quadruped Adductor Rock back
1 x 5
B3
WORLD'S GREATEST STRETCH
1 x 5
B4
Iron Cross
1 x 5
B5
Dowel Shoulder Rotations
1 x 10
C1
Counterbalance Squat
2 x 8
C2
Inchworm
2 x 8
C3
Dowel Hip Hinge
2 x 10
D1
Goblet Squat
3 x 8
D2
1-Arm DB Row
3 x 8
D3
Paloff Press
3 x 10
E1
Half-Kneeling DB Shoulder Press
3 x 8
E2
DB Romanian Deadlift
3 x 8
E3
4-Way Dead Bug
3 x 10
Conditioning
F
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
A
Foam Roll
1 x 3:00
B1
Banded Clamshell
2 x 12
B2
Banded Pull Apart
2 x 20
B3
Tibialis Raises
2 x 12
B4
Half Superman Hold
2 x 8 @ 3
C
Steady State Cardio
1 x 20:00
Conditioning
D
Core Circuit 1
Core Circuit 2-4 rounds / Rest 1-2 minutes between rounds Lying leg raises x 15 Side plank w Hip Dips x 10/10 Plank up-downs x 10/10 Russian Twists x 15/15
Conditioning
E
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
A
Foam Roll
1 x 3:00
B1
Standing Ankle Circles
1 x 10
B2
PNF Hamstring Stretch
1 x 5 @ 5
B3
Groiner
1 x 5
B4
T-Spine Reach
1 x 8
B5
Alternating Supermans
1 x 8
C1
Alternating Bodyweight Lunge
2 x 8
C2
Plank Shoulder Taps
2 x 8
C3
Glute Bridge
2 x 10
D1
Lateral Goblet Squat
3 x 8
D2
Lat Pull Downs
3 x 8
D3
Side Plank
3 x 30
E1
DB Bench Press
3 x 8
E2
SB Hammy Curl
3 x 8
E3
SB Rollout (Elbows)
3 x 10
Conditioning
F
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
A
Foam Roll
1 x 3:00
B1
Side Lying Adductor Leg Raises
2 x 12
B2
Turkish Sit Up
2 x 10
B3
Seated Hip Flexor Leg Raises
2 x 10
B4
Superman w Alt Waves
2 x 8
C
Aerobic Intervals
5 x 3:00 @ 1:00
Conditioning
D
Core Circuit 2
Core Circuit 2-4 rounds / Rest 1-2 minutes between rounds Lying toe touches x 15 Side plank w rotations x 10/10 Plank w hip rotations x 10/10 Roll Up Crunch x 15
Conditioning
E
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
A
Foam Roll
1 x 3:00
B1
Ankle Rockbacks
1 x 10
B2
Kneeling Hip Flexor/Quad Stretch
1 x 5 @ 5
B3
Quadruped Hip C.A.R
1 x 8
B4
Cat Cow
1 x 8
B5
Side Lying Shoulder Sweeps
1 x 8
C1
Knee Hug w Reverse Lunge
2 x 8
C2
Downward Dog w Cobra
2 x 5
C3
Plank w Leg Raise
2 x 10
D1
Goblet Split Squat
3 x 8
D2
Incline DB Row
3 x 10
D3
H-K DB Chop (Low -High)
3 x 8
E1
DB Lateral Raise
3 x 10
E2
Single Leg Glute Bridge
3 x 10
E3
High Plank Drag
3 x 10
Conditioning
F
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
Nick Lund
Over the years of coaching, I've been exposed to youth athlete training, varsity athletes, pro athletes and the everyday gym fanatic. My objective when programming is to be able to provide the appropriate tools for my athletes and clients to be able to overcome the obstacles in front of them, whether for a championship or a day of activity with the kids. Diploma+BSc Kinesiology / CSCS / NSCA CPT /
Erica Lavoie
Fitness Mom
Verified Athlete"Nick has a solid education/background in sports training & an undeniable passion for his career. With a well-established, proven track record in the development of multiple athletes & personal training clients, It became increasingly clear he had the tools I needed to get started."
Kyle Maksimovich
Hockey Athlete
Verified Athlete"I’ve noticed his attention to detail through movements and lifts has been a big part in assuring I’m performing the workouts correctly and to maximize potential. I’ve noticed a more explosive stride on the ice along with a conditioned body to help me through the tough days of the season."
