Intro to Strength Phase 2

Nick Lund Performance

General Fitness, Strength & Conditioning, Functional Fitness
Coach
Nick Lund

Resurgence: To rise again.

This next phase of the Resurgence program is a continuation from the foundations block completed previousily. This program is for those looking to keep developing muscle while increasing their strength through a variety of movements. This will take on a progressive approach by now incorporating more single arm and single leg variations to create increased difficulty on your stability. It is here we will now begin to push the bodys limits by getting into the hard grit of conquering heavier weights.

Be ready to dig deep on this one.

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Fully Prepared
When performing mobility exercise drills, it's essential to focus on proper technique and form and to listen to your body's signals. Incorporating mobility drills into your regular workout routine can help you move more efficiently, reduce the risk of injury, and improve overall physical performance and well-being.
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Fully Balanced Body
Incorporating unilateral exercises, such as lunges, single-leg squats, single-arm rows, and unilateral dumbbell presses, into your strength training routine can complement bilateral exercises and provide a well-rounded approach to building strength, stability, and overall physical performance.
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Pick your own conditioning method
Incorporating regular cardiovascular exercise into your routine can improve heart health, increase stamina, help manage weight, reduce stress, and boost overall well-being. It's an essential aspect of a balanced fitness program aimed at improving overall health and longevity.
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 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. My goal is to push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbell // Stability ball // Bands // Cable machine
Recommended
Barbell // Landmine
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Sample Week
Week 1 of 4-week program
Sunday
Day 1 - Full Body Resistance 

A

Foam Roll

1 x 3:00

B1

Banded Ankle Mobilization

1 x 5 @ 10

B2

Quadruped Adductor w T Spine Rotation

1 x 8

B3

Groiner

1 x 5

B4

Figure 4 Glute Bridge

1 x 10

B5

Dynamic Blackburns

1 x 8

C1

Hamstring Stretch to Squat

2 x 5

C2

Inchworm Shoulder Tap

2 x 5

C3

Staggered BW Hip Hinge

2 x 10

D1

Goblet Squat

12, 10, 8

D2

3 Point Stance DB Row

12, 10, 8

D3

Band Rotations

3 x 10

E1

Seated DB Shoulder Press

3 x 10

E2

DB Staggered Romanian Deadlift

3 x 10

E3

Stability Ball 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

Monday
Day 2 - Pre-Hab / Aerobic Conditioning / Core Circuit  

A

Foam Roll

1 x 3:00

B1

Dowel Shoulder P.A.I.L / R.A.I.L

2 x 6

B2

Toe Touch Progression

2 x 24

B3

Single Leg Clock Taps

2 x 8

C

Steady State Cardio

1 x 30:00

Conditioning

D

Core Circuit 1

Core Circuit 2-4 rounds / Rest 1-2 minutes between rounds Lying leg Raise with hip Lift x 10-15 Side Plank w Knee Drive x 10/10 Bicycle sit-ups x 10/10

Conditioning

E

Full Body Stretch

Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch

Tuesday
Day 3 - Full Body Resistance 

A

Foam Roll

1 x 3:00

B1

Standing Ankle Rock Against Wall

1 x 10

B2

H-K Lateral ADDuctor rock

1 x 5 @ 5

B3

Dynamic Pigeon Stretch

1 x 8

B4

H-K Thoracic Wall Opener

1 x 8

B5

Supine Angels

1 x 8

C1

Knee hug to SL RDL

2 x 8

C2

Bird Dog

2 x 8

C3

Downward Dog w Toe Tap

2 x 5

D1

Lateral Goblet Squat

12, 10, 8

D2

H-K SA Cable Pull Down

12, 10, 8

D3

Stability Ball Stride

3 x 10

E1

DB Alternating Bench Press

12, 10, 8

E2

Elevated DB Single Leg Glute Bridge

12, 10, 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

Wednesday
Day 4 - Pre-Hab / Aerobic Circuit  

A

Foam Roll

1 x 3:00

B1

Adductor Squeeze

2 x 5 @ 5

B2

KB Side Lying Bottom up Screwdriver

2 x 10

B3

Prone Glute Raises

2 x 10

B4

Foam Roller Thoracic Extensions

2 x 8

Aerobic Circuit

C

Pick a Cardio machine and perform the following; 3-minute effort at a 6-7/10 intensity. Then perform 10 bodyweight squats 5-10 push-ups plank x 30 seconds Hop back on your cardio machine and repeat for 5 rounds

Conditioning

D

Full Body Stretch

Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch

Thursday
Day 5 - Full Body Resistance 

A

Foam Roll

1 x 3:00

B1

Leg elevated - Ankle Circles

1 x 10

B2

Dynamic Hip Flexor/Hamstring Rock

1 x 8 @ 5

B3

Quadruped Glute Mobilization

1 x 8

B4

Banded Cat Cow

1 x 8

B5

Bear Crawl Openers

1 x 8

C1

Curtsy Lunge w Lateral Lunge

2 x 8

C2

Bear Crawl

2 x 10

C3

Prone I-Y-T

2 x 15

D1

FFE Goblet Split Squat

12, 10, 8

D2

TRX Low Row

12, 10, 8

D3

Plank Up Downs

3 x 10

E1

DB ISO Lateral Raise

12, 10, 8

E2

Single Leg Glute Bridge on SB

3 x 10

E3

Tall Kneeling Pallof Hold

3 x 30

Conditioning

F

Full Body Stretch

Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch

Coach
coach-avatar 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 /

FAQs
Is this just for beginners?
No, anyone can perform this workout! The workout difficulty can be increased depending on the intensity you push the exercises by lifting weights that are more challenging for yourself.
Can I swap the dumbbell exercises for barbell?
If your form is good and you can perform the lifts safely, then go for it. Do keep in mind though that this block will have higher reps and the barbell may be too much stress if you are just starting off!
What if I can't get all 5 sessions in?
Do what you can to the best of your schedule. If you need to drop it down to 2-3 days to make it more reasonable then go for it. Maybe you can do 3 days one week and 5 the next week. Some movement is better than no movement!
Is this for general fitness or can it be used for athletes?
This program can definitely be used for athletes as well to build up a general foundation of proper lift mechanics and capacity before advancing further into their training career.
Is it necessary to have phase 1 completed before doing this program?
Absolutely not, if you have experience lifting weights and your form is good then you can hop into this program with no problem.
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar Kyle Maksimovich

Hockey Athlete

Verified Athlete

"I’ve noticed his attention to detail through movements and lifts have 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."

Intro to Strength Phase 2