Strength Practice I
Equinox Movement & Performance
Strength & Conditioning, Women's TrainingStrength Practice I is a 6-week, 3-day-per-week program for people who want to start strength training without feeling rushed, overwhelmed, or unsure about what to do
This program is for you if you're new to lifting, coming back after time away, or wanting a solid routine that helps you feel more confident with the basics. The structure stays the same each week so you can practice key movements - squats, hinges, pushes, pulls, and carries - and actually get familiar with them.
You’ll also find a few short, optional mobility sessions designed to help you stay moving and feel better between strength days. These are meant to support recovery, not add more work.
Designed by Morgan Munoz, PT, DPT, this program prioritizes movement quality, appropriate effort, and building strength you can sustain. Each workout includes demonstration videos, clear coaching cues, and guidance on how hard to work, so you're not guessing.
If you want a calm, thoughtful entry point into strength training, this is a great place to start!
A1
1/2 Kneeling Spinal Windmills
2 x 8
A2
90/90 Wipers
2 x 10
A3
Bear Shoulder Taps
2 x 6
B
Heel Elevated Goblet Squat - KB
3 x 8
C
Elevated Push Ups
3 x 5
D
Kickstand Hinge - BW
3 x 6
E
DB Row - bench
3 x 8
F
Low Reach Breathing - Hooklying
3 x 5
A1
All Fours Hip Circle
1 x 5
A2
Side Lying Thoracic Rotation (Open Book)
1 x 8
A3
Supine 90/90 Breathing
1 x 5
A1
Kneeling Hinge
2 x 10
A2
Quadruped Scapular Push Ups
2 x 10
A3
1/2 Kneeling KB Halos
2 x 10
B
KB Deadlift
3 x 8
C
9090 KB Lat Pullover
3 x 8
D
Split Squat - Goblet
3 x 8
E
1/2 Kneeling Overhead Press
3 x 8
F
Supine 90/90 Breathing
1 x 3:00
A1
90/90 Reach Through
1 x 8
A2
Hip Scorpion
1 x 0:20
A3
Adductor Rockbacks
1 x 10
A1
Cat to Childs Pose (lumbar flexion)
2 x 8
A2
1/2 Kneeling OH DB Lateral Bends
2 x 10
A3
Adductor Rockback with Thoracic Rotation to Ceiling
2 x 8
B
Curtsey Squat
3 x 8
C
1/2 Kneeling Banded Horizontal Push
3 x 10
D
Lateral Squat - goblet
3 x 8
E
Bird Dog Rear Delt Fly
3 x 8
F
Posterior Expansion Breathing - foam roller
2 x 5
Morgan Munoz, PT, DPT
I’m Morgan Munoz, a physical therapist and strength coach working with athletes and active adults. My coaching focuses on movement quality, appropriate loading, and consistent progress. I help people build strength that supports performance, durability, and confidence.
Strength Practice I is about building confidence through consistent practice. Show up, move with intention, and let progress follow.
Get Strength Practice I