Outlive Performance Physical Therapy
The “Strength Redefined” program is designed for any skill level. It consists of 3 workouts per week over the course of 16 weeks. Within the 16 weeks, there are 4 distinct 4-week training blocks. Each workout is roughly 60 minutes long.
Each workout has at least 3 strength components followed by a cardio component designed to get your heart rate up and challenge you to move a little more quickly.
It was developed to be a very well-rounded program, challenging MANY different movement patterns with many different modalities (barbell, dumbbells, kettlebells, body weight, sandbags, medicine ball, sleds, etc) and not overdoing any one pattern, and it will hopefully get you practicing some things that you may have never seen before!
At the end of the day, the goal is to make you stronger, healthier, and a better mover.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Landmine Single Leg Deadlift
5 x 6
B
Single Rack Rear Foot Elevated Split Squat
5 x 6
C
Half-kneeling Landmine Overhead Press
5 x 6
12 minute alternating EMOM
D
Every minute on the minute for 12 minutes (alternating movements each minute): A. Split stance Paloff press isometric hold (20 seconds each side - resistance should be challenging) B. 100' double KB front rack carry (should get difficult by the end of the 100') C. 45 seconds of chest up burpees
Cardio Intervals
A
50 cals - 40 cals - 30 cals - 20 cals - 10 cals - 20 cals - 30 cals - 40 cals - 50 cals Ski, row, bike, or run - may use one of these implements throughout the whole workout or switch on each interval - just work hard Rest should be HALF of whatever your work time is - i.e. if 50 cals takes you 3 minutes, rest 1:30 before the 40 cals
Conditioning
B
Sled push finisher
If you have a sled, try to work this in... 6 rounds x 60 foot sled PUSH
A
Kettlebell Tempo Goblet Squat
6 x 6
B
Lat Pulldown
5 x 12
C
Turkish Get Up.
8 x 1
12 minute AMRAP
D
As many rounds/reps as possible in 12 minutes, alternating between these two movements: 150' farmers carry (choose a difficult weight to complete 150' unbroken) 30' bear crawl pull thru
A
Quadruped Spinal CARs
3 x 5
B
Quadruped Hip CARs
3 x 5
C
Prone Shoulder CARs
3 x 5
D
Seated Thoracic CARs
3 x 3
E
Standing Hip CARs
3 x 3
F
Standing Shoulder CARs
3 x 3
A
Feet Elevated Inverted Row
5 x MAX
B
Front Rack Tall Kneel to Stand
5 x 10
C
Single Rack Lateral Lunge
4 x 12
10 minute alternating EMOM
D
A. :20 each side KB arm bar B. :20 each side adductor plank (variation shown in second video)
Finisher
E
TABATA (8 rounds, :20 work/:10 rest) - alternate movements each round A. Mountain climber B. Fast jump rope (double unders if possible)
