**The Build Program by DB3 Fitness Systems is for you! **
This program is built for the intermediate to advanced person who wants to grow their athletic base and potential. The Build Program is designed to help you take the next step in your training and fitness journey. With one payment, you will have access to this program FOR LIFE!
It is perfectly balanced in terms of strength, power, stability, balance, mobility, cardiovascular fitness, and more. Our aim to prepare the perfect plan so all you have to do is do the work. This is phase 1 of this program which will soon have 4 phases, just like our foundations program.
If you are tired of the same old lift and not seeing results, Build your body with us and let's take your fitness and health to new heights.
Conditioning
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B
Your Choice - Cardio
1 x 30:00
A
Cat/Cow
2 x 8
B
Tall Kneeling Thoracic Rotation + Side Bend
2 x 3
C
1/2 Kneeling Long Hip Rocks
2 x 8
D
Glute Bridge + Sandbag Press - Alternating March
2 x 8
E
Side Bridge + Rear Raise
2 x 8
F
Quadruped DB Pull Through
2 x 8
G
Single Leg Bodyweight Lateral Lunge
2 x 8
Prep
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B1
Single Arm KB Deadlift
2 x 8
B2
Standing Cable Pallof Press - Around the world
2 x 5
B3
Trap Bar Farmer Walk
2 x 0:30
C1
Single Leg KB Front Rack Russian Step Up
3 x 6
C2
Lat Pull Down - Mid Grip Neutral
3 x 8
C3
Landmine Squat to Press
3 x 10
D1
1/2 Kneeling Cable Rotations
3 x 0:30
D2
SA DB Bench 3 Point Row
3 x 12
D3
Sandbag Reverse Lunge + Rotation
3 x 5
E
Rower
8 x 100
Prep
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B
Your Choice - Cardio
1 x 0:30
C1
Active Leg Lower to Bolster
2 x 10
C2
90 90 Hip Transfers
2 x 5
C3
Childs Pose + QL Stretch
2 x 0:30
C4
1/2 Kneeling TFL + QL Stretch
2 x 5
C5
1/2 Kneeling Closed T Spine Opener - Rainbow
2 x 6
C6
Alternating TRX Lateral Lunge
2 x 6
Conditioning
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B1
1/2 Kneeling KB Hip Rock
2 x 6
B2
1/2 Kneeling TFL + QL Stretch
2 x 30
C1
OffSet Trap Bar Carry
3 x 0:15
C2
1/2 Kneeling KB Press + Overhead
3 x 15
C3
Decline Push Up- DB3
3 x 12
D1
Split Stance DB RDL
10, 8, 5
D2
Incline DB Alt Anchor Bench Press
3 x 6
E1
KB Deadlift
15, 12, 8
E2
Standing Single Arm Band Pec Fly
3 x 10
F
Assault Bike
8 x 0:30
Conditioning
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B
Your Choice - Cardio
1 x 30:00
A
Cat/Cow
2 x 8
B
Tall Kneeling Thoracic Rotation + Side Bend
2 x 3
C
1/2 Kneeling Long Hip Rocks
2 x 8
D
Glute Bridge + Sandbag Press - Alternating March
2 x 8
E
Side Bridge + Rear Raise
2 x 8
F
Quadruped DB Pull Through
2 x 8
G
Single Leg Bodyweight Lateral Lunge
2 x 8
Conditioning
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B1
1-Arm KB Front Rack Carry
2 x 0:30
B2
1/2 Kneeling SA DB OH Press
2 x 10
B3
Tall Kneeling Kettlebell Circles
2 x 8
C1
Seated Cable High Row - Rope Attachment
15, 12, 8
C2
DB Rear Foot Elevated Split Squat
8, 8, 5
D1
Forward + Backward Crawl
2 x 0:20
D2
Split Lunge Landmine SA Press
2 x 5
E1
Glute Bridge + Sandbag Press - Alternating March
12, 12, 8
E2
Barbell Bench Press
3 x 12
F1
Woodway Curve
3 x 45
F2
Walking Lunges
3 x 8
Conditioning
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B
Walking
1 x 30:00
Prep
A
Warm-up 1
WARM - UP - Total Time - 8 Mins Supine Dying Bug - 1 x 10 Ea. Supine Glute Bridge - 1 x 10 Side Bridge Hold - 1 x 30 Sec Ea. Side Lying T Spine Halo - 1 x 5 Ea. Crawling Square - 1 x 10 steps Ea. Dir. (fwd/bwd/L/R) Worlds Greatest Stretch 1 x 3 Ea. SL RDL 1 x 6 ea. Lateral Lunge to Balance 1 x 3 Ea. A Skip 1 x 10 Sec. Hip Opener 1 x 10 Sec. Pogo Jumps 1 x 10 Sec Lateral Skaters 1 x 10 Sec.
B
Your Choice - Cardio
1 x 0:30
C1
Active Leg Lower to Bolster
2 x 10
C2
90 90 Hip Transfers
2 x 5
C3
Childs Pose + QL Stretch
2 x 0:30
C4
1/2 Kneeling TFL + QL Stretch
2 x 5
C5
1/2 Kneeling Closed T Spine Opener - Rainbow
2 x 6
C6
Alternating TRX Lateral Lunge
2 x 6
Chris is the founder of DB3 Fitness Systems and comes to you with 12 years of experience coaching athletes and people of all ages, backgrounds, and fitness levels. His background is in Kinesiology with a Masters Degree in Athletic Training offering him a unique look at how the body works together. His goal is to educate and empower, while developing resilient people built for life.
If you have been training for some time but feel like you have hit a plateau, this is your program. The Build program offers a perfectly balanced mix of strength, stability, balance, mobility, cardio, and more
Get Build - Phase 1.1