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!
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
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
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
A
Cardio Choice
1 x 30:00
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.
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