Violent Patience
Strength & Conditioning[HOLD:STRONG] is an 8 week intermediate program with four full body sessions per week mainly utilizing free weights.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Wall Sit Iso
2 x 60
A2
DB Under Split Squat Iso
2 x 20
A3
Bodyweight Short Stance Heel Elevated Split Squat
2 x 5
B1
Goblet Loaded Hack Squat
2 x 16
B2
Dumbbell Goblet Squat
3 x 16
C1
Single Arm Dumbbell Bench Press
2 x 8
C2
Elbow Side Plank Iso
2 x 40
D
Dual Dumbbell Bench Press
3 x 16
E
Alternating Dumbbell Hammer Curls
3 x 16
A1
Foam Roller Bridge w Plantarflexion
2 x 60
A2
Elevated Single Leg Hip Bridge w Contralateral Load
2 x 20
A3
Wall Facing Single Leg RDL
2 x 5
B1
Kettlebell Swing
3 x 16
B2
Dual Dumbbell RDL
3 x 16
C
2 Point Single Arm Dumbbell Row
2 x 16
D
Bent Knee Inverted Barbell Row
3 x 16
A1
Wall Sit Iso
2 x 60
A2
DB Under Split Squat Iso
2 x 20
A3
Bodyweight Short Stance Heel Elevated Split Squat
2 x 5
B1
Dual Dumbbell Split Squats
2 x 16
B2
Bodyweight Walking Lunge
2 x 2:00
C1
Closed Fist Tricep Extensions
2 x 16
C2
Heel Assisted L-Sit Compression Hold
2 x 20
D
Foot Assisted Box Dips
3 x 16
A1
Foam Roller Bridge w Plantarflexion
2 x 60
A2
Elevated Single Leg Hip Bridge w Contralateral Load
2 x 20
A3
Wall Facing Single Leg RDL
2 x 5
B1
Bodyweight Rear Foot Elevated Split Squat
2 x 16
B2
Dual Dumbbell Muscle Cleans
3 x 16
C1
Banded Sotts Pull Downs
2 x 16
C2
Elbow Side Plank Iso
2 x 40
D
Leg Assisted Pull Up
3 x 8
E
Single Arm Concentration Curl
3 x 8
