4 Week Full Body Strength and Conditioning_Happeny

Healing Motion Physical Therapy

Coach
Dr. Dane Happeny, PT, DPT, OCS

Dr. Happeny has designed this program to help you keep a solid base of core, leg, and upper body strength, and some conditioning in efficient 30 minutes workouts over 4 days per week. This programming is perfect for someone that has some experience with mobility and strength training, but needs some further guidance. Individuals just finishing an episode of Physical Therapy care or just looking to re-ramp up some consistency with their exercise are going to excel with this programming and be ready to jump into their next step of fitness afterward. Take a look at the programming details below!

$20
Get 4 Week Full Body Strength and Conditioning_Happeny
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Mobility
All 3 strength days start out with an efficient 5 minute mobility session for the body region you will be training.
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Full Body Strength
Each week you will have 3 strength days you can perform in about 20-30 minutes. Day 1 focused on core strength. Day 2 focused on lower body strength. Day 3 focused on upper body strength.
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Conditioning
The fourth day of the week is designated as 30' of cardio as you see fit to keep a nice baseline of cardiovascular fitness to compliment your mobility and strength work.
Features
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Programming 4 days per week
3 Mobility and Strength Days and 1 Cardiovascular Day
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your programming through the Train Heroic App makes it easy to execute this program exactly as intended.
Equipment
Required
Dumbbells or Kettlebells
Recommended
Barbell and Plates // Bench
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Sample Week
Week 1 of 4-week program
Sunday
Dr. Happeny Classic Core 1

A1

Thoracic Foam Roll

1 x 1:00

A2

Half Kneel Hip Flexor Stretch

1 x 0:30

A3

Cobra Press Up

1 x 0:30

B1

Dead Bug

3 x 10

B2

Bird Dog

3 x 10

B3

McGill Mini Crunch

3 x 10

B4

Prone Supermans

3 x 10

Tuesday
Dr. Happeny Classic Leg Strength 1

A1

Quad, Glute, Ham Foam Roll

1 x 1:00

A2

Figure 4

1 x 0:30

A3

Doorway Hamstring Stretch

1 x 0:30

A4

Quad Stretch

B1

Bridge

3 x 10

B2

Deadlift

3 x 8

B3

Goblet Squat

3 x 10

C1

SL RDL

3 x 8

C2

Reverse Slide Lunge

3 x 8

Thursday
Dr. Happeny Classic Upper Body Strength 1

A1

Thoracic Foam Roll

1 x 1:00

A2

Foam Roll Lats, Pec, Shoulder Girdle

1 x 1:00

A3

Bench Thoracic Extension Stretch

1 x 0:30

A4

Thoracic Open Books

1 x 0:30

A5

Arm Behind Back Pec and Neck Stretch

1 x 5

B1

Bent Over Row

3 x 8

B2

Pushups

3 x 10

B3

Prone Ys

3 x 10

B4

Suitcase Carry

3 x 150

Friday
Dr. Happeny Cardio Choice

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Cardio Choice

1 x 30:00

Coach
More from Healing Motion Physical Therapy
coach-avatar Dr. Dane Happeny, PT, DPT, OCS

Dr. Dane Happeny, PT, DPT, OCS, CF-L1 is a Doctor of Physical Therapy, Board Certified Orthopedic Specialist, and a CrossFit Level 1 Trainer who is passionate about moving all to excel toward fitness. His unique experience listed above, combined with his own training, and balancing running a business and raising 4 kids sets him up to create optimal, efficient programming to maximize your fitness.

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Don't pass on this opportunity to invest in you!

You will not regret investing this month in leveling up your overall full body strength and fitness!

Get 4 Week Full Body Strength and Conditioning_Happeny
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FAQs
Who is this program best for?
Individuals who just finished Physical Therapy or are looking to get some consistency with full body strength.
Can I do this without any weights?
I wouldn't recommend it. I would recommend investing in a gym membership or dumbells and/or kettlebells that will challenge you with the exercises you can see in the preview. A bench, barbell, and plates are a bonus!
4 Week Full Body Strength and Conditioning_Happeny
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