Dumbbell Foundational Strength
O'Brien Strength & Conditioning
General FitnessDumbbell Foundational Strength will provide you with a solid base of strength all while using dumbbells and bands. This will focus on the foundational movement patterns; squat, hinge, lunge, push, pull, and carry, over a 6 week period with 2 separate blocks. Each block consists of 5 days per week, 3 full body strength, and 2 optional conditioning days.
This program is perfect for someone in a home gym with limited equipment or someone that hates bouncing around a commercial gym to different areas or waiting for equipment. The majority of these sessions can be completed in the same area which is efficient for you!
Dumbbell Foundational Strength is effective, efficient, and extremely functional. These are movements that you perform on a daily basis. Whether you're a parent picking your toddler up from the floor, or a grandpa that wants to play with his grandkids. This program can be scaled and modified for anyone and will still be extremely effective and beneficial.
Prep
A
DB Foundation Warm-up 1
Foam Roll spine, hamstrings, quads, calves: 3 minutes total Circuit: 2-3 sets, 10-15 reps each Glute Bridge Walking Lunge w/ Twist Banded Facepull Jumping Jacks OR Squat Jumps
B
Paused Goblet Squat
4 x 15
C1
DB Floor Press
4 x 10
C2
DB Step Up
4 x 10
C3
1-Arm DB Row
4 x 10
C4
Single Leg RDL
4 x 8
D
Toe touches
3 x 15
Conditioning
A
Aerobic Warm-up
Worlds Greatest Stretch 3x flows each Alternating Lateral Lunge 2x10 Jump Rope 2-3min (accumulate)
Circuit
B
Pick 1-2 cyclical pieces for 30 minutes total, ie. bike, row, jog, incline treadmill walk, sled drag
C
DB Farmer's Walk
4 x 100
Prep
A
DB Foundation Warm-up 1
Foam Roll spine, hamstrings, quads, calves: 3 minutes total Circuit: 2-3 sets, 10-15 reps each Glute Bridge Walking Lunge w/ Twist Banded Facepull Jumping Jacks OR Squat Jumps
B
KB Z Press
4 x 8
C1
Staggered Stance DB RDL
4 x 8
C2
DB Pullover
4 x 8
C3
DB Lateral Lunge
4 x 8
C4
Hammer Curl
4 x 12
Conditioning
A
Aerobic Warm-up
Worlds Greatest Stretch 3x flows each Alternating Lateral Lunge 2x10 Jump Rope 2-3min (accumulate)
Circuit
B
Pick 1-2 cyclical pieces for 30 minutes total, ie. bike, row, jog, incline treadmill walk, sled drag
C
Pallof Press Iso
4 x 30
Conditioning
A
DB Foundation Warm-up 1
Foam Roll spine, hamstrings, quads, calves: 3 minutes total Circuit: 2-3 sets, 10-15 reps each Glute Bridge Walking Lunge w/ Twist Banded Facepull Jumping Jacks OR Squat Jumps
B
1 1/4 Hip Thrust
4 x 12
C1
DB Thruster
4 x 10
C2
Incline Prone T
4 x 12
C3
DB Reverse Lunge
4 x 8
C4
Rolling Tricep extensions
4 x 12
D
Standing Banded Crunches
4 x 25
Trevor O'Brien, MS, AT, CSCS
I take pride in what I do. My programs are well thought out with specific goals in mind. I am all to familiar with what poor programming can do to people as I've been an athletic trainer in the sports medicine field for 11 years. I preach long-term sustainability, my programs will challenge you in smart methodical way, but will not crush you every day.
