Teel Strength and Conditioning
General Fitness, Strength & Conditioning, Weightlifting, Powerlifting, Tactical / MilitaryWhether you are coming back from time off OR you are ready to hone in on the fundamentals of strength and conditioning, Back to Basics Part 1 and Part 2 will help you develop the strength and aerobic capacity you want.
This 4-week program includes 3 lifting days and 2 conditioning days per week. Already run/row/bike/etc.? Only have time to workout 3 days a week? Skip the conditioning days and stick with the lifting days. A rest day is suggested between days 3 and 4, however you can go 5 days in a row.
Get back to the basics and get back in the shape you want to be in!
Program includes:
- Warm up and activation exercises
- Compound movements (squat, bench, deadlift)
- Accessory and core movements to compliment your compound movements
- Daily cooldown exercises
5 sessions per week
Must use App app to view and log training
Program Training
A
Lower Flow
1 x 1
B1
Banded Glute Leg Glute Bridge
2 x 15
B2
Banded Quarter Squat Kick Back
2 x 15
B3
Squat Jump
2 x 5
C1
Front Squat
4 x 8
C2
Manual Ankle Dorsiflexion Mobilization
3 x 0:20
D1
RNT DB Split Squat
3 x 8
D2
DB RDL
3 x 8
E1
Half Kneeling Landmine Rotation
3 x 10
E2
Side Plank Clam Shells
3 x 10
F
90/90 Hip Rotations
1 x 5
A1
Blackburns
1 x 5
A2
Quadruped Thoracic Rotation
1 x 8
B1
Banded External Rotation
2 x 8
B2
Banded Pull Aparts
2 x 10
B3
Yoga Push Up
1 x 5
C1
Bench Press
4 x 8
C2
1-Arm DB Row
4 x 8
D1
30 Degree Single Arm Incline DB Bench Press
3 x 8
D2
Bent Over Reverse Flys
3 x 10
D3
Deadbug
2 x 2:00
E1
Crossover Lat Stretch
1 x 1:00
E2
Banded Pec Stretch
1 x 1:00
A1
Assault Bike
1 x 2:00
A2
Lower Flow
Circuit
B
1 set: 4 minute bike or row / 2 min rest 2 sets: 3 minute bike or row / 2 min rest between sets 3 sets: 2 minute bike or row / 1 min rest between sets 4 sets: 1 minute bike or row / 1 min rest between sets *Once you complete the 4 minute bike/row with 2 minutes rest, proceed directly into the next sets and so forth. Work will take 33 minutes to complete
C
Couch Stretch
1 x 2:00
A
Lower Flow
1 x 1
B1
Banded Pull Downs
2 x 8
B2
Banded Pull Aparts
2 x 10
B3
Banded Glute Bridge
2 x 10
B4
Squat Jump
2 x 5
C1
Trap Bar Deadlift
4 x 8
C2
Pull-Up
4 x 8
D1
Landmine Lateral Split Squat
3 x 8
D2
DB Pull Over
3 x 8
E1
Front Raise
3 x 10
E2
Side Plank
3 x 0:30
F1
Yoga to Pigeon
1 x 5
F2
Crossover Lat Stretch
1 x 1:00
A1
Assault Bike
1 x 2:00
A2
Lower Flow
A3
Banded Glute Bridge
1 x 20
Circuit
B
Every Minute on the Minute x 10 minutes: :10 sec Bike Sprint (Build up as the minute approaches, so at the start of each minute you begin your sprint)
C
Couch Stretch
1 x 2:00
