Everyday Strong
Luminate Performance
If you're looking for a program that improves your movement quality as well as strength, look no further. Everyday strong is a program designed to focus on stability, mobility, and strength.
A1
Single Leg Glute Bridge
3 x 10
A2
Side Plank
3 x 0:20
A3
DB Lateral Lunge
B1
Goblet Split squat
4 x 6
B2
1DB Bench Press
3 x 6
C1
Leg Press
3 x 10
C2
TRX Row
3 x 10
D1
Med Ball Toe Touch
3 x 30
D2
Stability Ball Hamstring Curl
2 x 20
A
Walk
1 x 20:00
A1
Lateral Hip Shift
3 x 6
A2
Kettlebell Side Bend
3 x 10
A3
Bent Over Straight Arm Pull-Down
3 x 12
B
Bodyweight Tricep Bench Dip
3 x 5
C1
3 Point Row
3 x 10
C2
Stagger Stance RDL
3 x 8
D1
DB Lateral Raise
2 x 12
D2
Single Leg Glute Bridge off Bench
2 x 20
A1
Hip Airplane
3 x 8
A2
High Cable Bicep Curl
3 x 12
A3
Half-Kneeling KB Press
3 x 5
B1
Chest-Supported DB Row
4 x 10
B2
Romanian Deadlift with DB
4 x 6
C1
Half Kneeling Lat Pulldown
3 x 8
C2
Unilateral Leg Press
3 x 10
D
Seated DB Calf Raise
2 x 20
E
Copenhagen Plank
3 x 0:20
A
Stationary Bike
1 x 20:00
Karli Sewell, CSCS
I have 8 years of experience in human performance; olympic level, collegiate, and professional athletics. My passion is pain free performance whether that's in the pursuit of sport or picking your child up off the ground. I believe training is and should be fun; train with me.