S.T.R.N.G.
Stevens Training & Performance
Bodybuilding, Functional Training, Weightlifting, Multi-sport, General Fitness, Strength & ConditioningS.T.R.N.G.
STRENGTH THROUGH REINFORCED AND NONSTOP GRIND
THIS SYSTEM IS DESIGNED TO MAKE YOU STRONGER, FASTER, AND MORE ATHLETIC THAN EVER BEFORE!
CAREFULLY DESIGNED SESSIONS INCLUDE COMPONENTS OF MOBILITY/FLEXIBILITY/POWER/SPEED & STRENGTH TO HAVE YOU LOOK AND FEEL YOUR BEST!
THIS IS A PROGRAM THAT CAN BE DONE BY EVERYONE, BUT IT ISN'T FOR EVERYONE!
THOSE WHO ARE WILLING TO WORK, WILL REAP THEIR REWARDS!
** ARE YOU WILLING TO PUT YOUR STRENGTH TO THE TEST?! ** FIND OUT WITH S.T.R.N.G.
Conditioning
A
Pre Training Upper Correctives/Mobility
- Wall Pec Stretch x 1 min ea - Lat Stretch x 1 min ea Mobility - Cat/Cow x 5 - Thread the Needle x 5ea - Walking Prayer Stretch x 3ea - Crab Bridge w/ OH Reach x 5ea - Scap Dislocates x 10 - Inchworm w/ Pushup x 10 yards
B
Medicine Ball Slam
3 x 8
C1
Incline DB Bench Press
5 x 4
C2
Band Face Pull
5 x 8
D1
Hammer Chest Press
4 x 6
D2
Bent Over DB Row
4 x 8
E
Chin-Up
5 x 8
F1
DB Fly
15, 12, 10
F2
Bent Over Rear Delt Fly
3 x 20
G1
Hammer Curl
3 x 8
G2
Seated Incline DB Curls
3 x 15
H1
Dip
3 x 8
H2
Tricep Rope Pulldowns
3 x 15
Circuit
I
Tabata Pushups 20 seconds of work followed by 10 seconds of rest for 8 rounds. Accumulate a total amount of pushups and record your score on the leaderboard.
Conditioning
A
Pre Training Squat Correctives/Mobility
- Couch Stretch x 1min ea - Pigeon Stretch x 1min ea - Frog Strech x 1min ea Mobility - - 90/90 Rotations x 10 - Banded Hip Internal Rotation Joint Mobilization x5 ea (3-sec hold) - Banded Ankle Mobilization x 5 ea (3-sec hold) - A-Frame Rotations x 5ea - Hip Airplanes x 3ea
B
Box Jump
3 x 5
C1
Back Squat
5 x 4
C2
Monster Walks
5 x 10
D
Barbell RDL
4 x 6
E1
Split Squat
3 x 10
E2
Cook Hip Lift
3 x 12
F1
Landmine Crossover Lunge
3 x 10
F2
Calf Raise
3 x 15
Circuit
G
Sled Push 30 seconds on : 30 seconds off x 8 Rounds Men - 2 Plates; Women - 1 Plate
A1
Med Ball Thruster
3 x 5
A2
Medicine Ball Slam
3 x 5
A3
Counter Movement Medball Shotput
3 x 2
B1
Hang Clean Jump Shrug
5 x 4
B2
Scarecrows
5 x 8
C1
DB Front Squat
3 x 8
C2
Russian KB Swing
3 x 15
D1
Ring Pull Up
3 x 10
D2
WEIGHTED PUSHUP
3 x 5
E1
Bottom Up KB Press
3 x 8
E2
Prone Machine Hamstring Curl
3 x 15
E3
Suitcase Carry
3 x 25
Circuit
F
Sled Push Intervals Men - 2; 45 pound plate Women - 1; 45 pound plate 12 second push followed by a 48 second rest x 8 rounds.
Prep
A
Pre Training Deadlift Correctives/Mobility
- Couch Stretch x 1min ea - Pigeon Stretch x 1min ea - Frog Strech x 1min ea Mobility - - Rocking Froggers x 10 - Dynamic Pigeon x 10 - Banded Ankle Mobilization x 5 ea (3-sec hold) - Open Books x 5ea - Hip Airplanes x 3ea - Good mornings x 10
B1
Trap Bar Deadlift
5 x 4
B2
Banded TKE
5 x 8
C
Barbell Hip Thrust
4 x 6
D
Step-Ups
3 x 8
E
Hyperextension
3 x 15
F
Ab Wheel
3 x 10
Prep
A
Pre Training Upper Correctives/Mobility
- Wall Pec Stretch x 1 min ea - Lat Stretch x 1 min ea Mobility - Cat/Cow x 5 - Thread the Needle x 5ea - Walking Prayer Stretch x 3ea - Crab Bridge w/ OH Reach x 5ea - Scap Dislocates x 10 - Inchworm w/ Pushup x 10 yards
B
MB Push-Up & Chest Pass
3 x 5
C1
Seated DB Press
10, 8, 6, 4, 4
C2
Scarecrows
5 x 8
D
Pendlay Row
4 x 10
E1
DB Pullover
3 x 12
E2
Dip
3 x 8
F
DB Lateral Raise
15, 12, 10
G1
ZOTTMAN CURL
3 x 15
G2
Tricep Rope Pulldowns
3 x 15
Circuit
H
AMRAP 10 Minutes: Thrusters (choose load) Pull-ups Do one rep of each exercise the first round, then two reps, then three reps, and so on, until the time is up. 2 min Rest AMRAP 10 Minutes: Burpees DB Snatch on each arm. Do one rep of each exercise the first round, then two reps, then three reps, and so on, until the time is up.
Andrew Stevens
My name is Andrew Stevens. I live to aid others in becoming the BEST versions of themselves through the medium of fitness. I’ve competed and coached at the highest level as a former Division 1 football player and collegiate strength coach. As such, I hold myself to the HIGHEST standard when it comes to providing YOU with results. Degrees & Certifications - MBA, CSCS, SCCC, NASM CES, PN Level 1
You will get serious results. If you're tired of spinning your wheels and wondering what to do, or where to go next. Look no further. S.T.R.N.G. is designed not only to make you look better, but also feel better!.
Get S.T.R.N.G.
Ashley Cathers
Director of Athletic Performance
Verified Athlete"I've gotten bigger, faster, and stronger by following the plan and trusting the process. Coach Stevens knows what he is talking about and I highly recommend him to any athlete who wants success."
Ahren Bohanan
Collegiate Hammer Thrower
Verified Athlete"I would have never thought I'd be this strong ever again. You've helped get me back to a good place physically and shown me I can reach numbers I'd never thought I'd see again."
Bryan Morales
Lifestyle Client
Verified Athlete"The way you work has changed my life."
