DNA Strength and Performance

General Fitness
Coach
Davina Moynahan

An 8 week program designed to build starter strength for anyone who is new to strength training. 

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Push-Up

2 x 10

B

Band Pull-Apart

2 x 10

C

Band Back and Forths

2 x 10

D

Incline DB Bench Press

4 x 8 @ 60 %

E

DB Overhead Tricep Extension

3 x 15 @ 60 %

F1

DB Chest Fly

4 x 8 @ 60 %

F2

DB Pullover

4 x 8 @ 60 %

G

Seated DB Shoulder Press

3 x 15 @ 60 %

H

Lat & Pec Stretch

2 x 0:20

I

Chest Stretch

2 x 0:20

J

T-Spine Reach

2 x 10

Tuesday
Week 1 Day 3

A

Push-Up

2 x 10

B

Band Pull-Apart

2 x 10

C

Band Back and Forths

D

Lat Pulldown

4 x 8 @ 60 %

E

Bent Over DB Row

3 x 10 @ 60 %

F

Seated Row

4 x 8 @ 60 %

G1

Bent Over Rear Delt Fly

3 x 10 @ 60 %

G2

DB Front Raise

3 x 10 @ 60 %

H

Tricep stretch

2 x 0:20

I

Chest Stretch

2 x 20

J

Lat & Pec Stretch

2 x 0:20

K

Child's Pose

Thursday
Week 1 Day 5

A

Air Squat

2 x 10

B

Seated Banded Hip Abductors

2 x 10

C

Romanian Deadlift

4 x 8 @ 60 %

D

Goblet Squat

4 x 8 @ 60 %

E

Leg Extension

4 x 8 @ 60 %

F

DB Reverse Lunge

4 x 6 @ 60 %

G

Hamstring Rope Stretch

2 x 0:20

H

Butterfly Stretch

2 x 0:20

I

Quad Stretch

2 x 0:20

J

Calf Stretch

2 x 0:20

8 Week Foundational Strength