Intro to Strength Phase 2
Nick Lund Performance
General Fitness, Strength & Conditioning, Functional FitnessResurgence: 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.
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
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
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
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
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
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 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."
