Kickstart Consistency
Stretch for Strength
General Fitness, Functional Fitness, Strength & Conditioning, Women's Training, Personal Training, Multi-sportAre you ready to build your fitness and self-care regimen? Kickstart Consistency is an 8-week initiative crafted to cultivate sustainable habits that integrate effortlessly with your daily life.
Throughout this two-month journey, you'll participate in a well-rounded mix of strength, flexibility, and cardiovascular exercises aimed at enhancing functional strength. You'll gain confidence with each movement and witness continuous improvement in both strength and mobility.
This program emphasizes steady progression, offering you the chance to enhance your skills in various aspects every two weeks. Whether you're just starting out or seeking to refresh your existing routine, our program delivers the framework and support essential for enduring transformation.
With less than one hour per day, you can become stronger and feel proud of yourself for committing (or re-committing) to your self-care!
Circuit
A
2 sets (10 min.) -Hip Mobility Progressions x 1 min. *Select a variation from the video and practice it for one minute. -Glute Bridge March x 1 min. -Bodyweight Single leg RDL x 6 ea. side *Goal here is to keep the body moving as a single unit, only reach down as high as your back leg can go, and focus on keeping your balance for all 6 reps:)
B1
Goblet Squat
3 x 10
B2
Bird Dog
3 x 10
C1
DB Romanian Deadlift
3 x 12
C2
Foam Roller Hammie Bridge Hold
3 x 30
D1
Reverse Lunges
2 x 15
D2
Kneeling Side Plank
2 x 1:00
Circuit
E
8-10 Breaths per stretch of: -Supine glute stretch -Hip flexor stretch
A
Walk
1 x 15:00
B
Roll Hip Flexors & QL
1 x 2:00
C
Core 4
1 x 8
D
Roll Hip Flexors & QL
1 x 4:00
Circuit
A
1 set (4 minutes): -Alternating Samson Stretch x 2 min. -Multi-Angle Calf Stretch x 1 min. per side
B
Walk
5 x 2:00 @ 1:00
Circuit
C
9 min. EMOM 30s on/30s off 1.) Weighted Russian Twists 2.) Supine Leg Lifts 3.) Bent-Legged Bench Reverse Hypers
Circuit
D
8-10 breaths per stretch -Seal stretch *Can be done on both wrists and/or forearms -Foam Roller Thread the Needle *Exhale as you roll and twist, don't let hips move too much
Circuit
A
2-3 sets (10-12 min.): Thoracic Opener x 8 ea. side Shoulder Swimmers x 8 OH Wall stretch x 8 Cat-Cow x 10
B1
Single Arm DB Bent Over Row
3 x 12
B2
DB Floor Press
3 x 10
Circuit
C
3 Sets (10 min.) -Hip to Halo x20 *Alternate between sides for 20 reps total. Focus on keeping the weight close to your body. -Bear Shoulder Tap + Down Dog x 5 *Focus on Staying engaged through hands, feet, and core. -Wall Slide to Shoulder Shrug x10 *Focus on keeping elbows pressed into wall then finishing with straight arms and shrugging up to the ceiling.
D
5 min. Neck Flow
1 x 5:00
A1
Walk
3 x 5:00
A2
Full Body Rolls
3 x 1:00
A3
Ankle Hops
3 x 30
Joanna Riggs
Hey peeps! My name is Joanna! I am a Fascial Specialist, a Certified Strength and Conditioning Specialist (CSCS), and coach at Next Level Performance Consulting. I started Stretch for Strength to work with 1-on-1 with clients in 2016 while in college and graduated from ASU with a Bachelor’s in Exercise and Wellness in 2018.
