Strength IQ
Strength & ConditioningStrengthIQ Foundations: A 12-Week Introduction to Strength Training
Overview:
Welcome to StrengthIQ Foundations, the ideal starting point for beginner lifters ready to begin their strength training journey. Whether you're new to lifting or returning after a period of rehabilitation, this program offers a safe, effective, and structured approach to building strength, power, and mobility. Developed by Performance Physical Therapists, StrengthIQ Foundations is designed to help you establish a strong foundation of strength, movement, and develop the confidence needed to continue your strength training journey.
Program Structure:
This 12-week program is built around three training days per week, the 12 weeks is broken up into 3 4 weeks training block. Each block will have the same structure but will differ in exercise variations as you move through the program. Each session is focused foundational movement patterns, along with accessory exercises targeted to development movement competency all of the body's cardinal planes of motion.
Who Is It For?
StrengthIQ Foundations is perfect for:
- Beginner lifters who are starting resistance training and need a structured, supportive program to develop a foundation of strength and confidence.
- Individuals transitioning from rehab who are ready interested in reintroducing resistance training.
What to Expect:
- Progressive Learning: Begin with foundational movements to build strength and mobility, then gradually advance to more challenging exercises as your body adapts.
- Strength and Power Focus: The program emphasizes developing strength and power through compound lifts and bodyweight exercises that build foundational fitness.
- Mobility Development: Mobility exercises are integrated into each session to improve joint health, flexibility, and movement efficiency, setting you up for long-term success in training.
By the end of the 12 weeks, you’ll have gained strength, improved your mobility, and developed the foundational skills needed to continue progressing in your fitness journey. StrengthIQ Foundations is designed to give you the tools to build lasting strength and power, while also enhancing mobility and movement quality.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Posterior hip capsule stretch
2 x 45
B1
Quadruped spinal segmentation
2 x 5
B2
Inch worm
2 x 4
C1
Wall Bridge SL Ankle Rockers
2 x 12
C2
Hands On Wall Deadbug
2 x 6
D
Goblet Squat
4 x 8
E1
Inverted Row
3 x 6
E2
NCM Jump
3 x 5
F1
SB Hamstring Curl
2 x 8
F2
Triceps Pushdown
2 x 12
A
Worlds greatest stretch
1 x 2
B1
Banded shoulder over and backs
2 x 5
B2
Bear to downward dog transitions
2 x 5
C
1/2 kneel MB thoracic rotations
2 x 8
D
DB Bench press
4 x 8
E1
Split Squat Bilateral load
3 x 12
E2
Bear to High Plank
2 x 6
F
Lat Pull-down
3 x 10
G
1/2 kneeling cable chop
3 x 10
A1
1/2 Kneeling OVH Reach to Toe Touch
2 x 6
A2
Adductor Rockbacks
2 x 8
B
Quadruped Hip CARs
2 x 5
C
Hip flexor bridge
3 x 8
D
Trap Bar Deadlift
4 x 8
E1
1/2 Kneeling J Press
3 x 12
E2
Lateral Slider Lunge w/ Contra. KB
2 x 10
F
Broad Jump Single
4 x 1
G
Front foot elevated Calf raises
3 x 12
H
Alternating Incline Bench Curl
3 x 10
