Teel Strength and Conditioning

General Fitness, Strength & Conditioning, Weightlifting, Powerlifting, Tactical / Military
Coach
Laura Teel

Whether 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

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell // Dumbbells // Bench // Pull up bar // TRX Straps or Rings // Cable (pulley or machine) // Kettlebell (can be replaced with a DB) // Bike or Row machine for conditioning elements (can be subbed out for running)
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Back to Basics Day 1

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

Monday
Back To Basics Day 2

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

Tuesday
Week 1 Day 3

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

Thursday
Back to Basics Day 3

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

Friday
Week 1 Day 6

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

Back to Basics Part 1