Teel Strength and Conditioning

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

Back to Basics Part 2 builds upon the foundation laid in Part 1. Compound movement's remain the same (squat, bench, deadlift), however accessory movements continue to progress in difficulty from Part 1, as well as the intensity of each movement.

In additional to 3 lifting days, 2 optional conditioning days are provided. One conditioning day focuses on aerobic based running intervals, while the second conditioning day focuses on shorter bike intervals.

Similar to Part 1, you can do this training program Mon-Friday, or if able, take a rest day after day 3. In addition, if you only have 3 days to get in your workouts, prioritize the lifting. Our lives fluctuate and our workouts should be able to fluctuate with them! 

Back to Basics Part 2 will give you the flexibility to build a strong strength and aerobic foundation, and get the results you're after!

Program includes:

- Warm up/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
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Sample Week
Week 1 of 4-week program
Sunday
BTB Part 2 Day 1

A

Lower Flow

1 x 1

B1

Glute Bridge Plus Medball Squeeze

2 x 10

B2

Banded Lateral Walk

2 x 10

B3

Box Jump

2 x 5

C

Front Squat

4 x 6

D1

DB Step Up

3 x 8

D2

Single Leg DB RDL

3 x 8

D3

Half Kneeling KB/DB Low to High Chop

3 x 10

E

Couch Stretch

1 x 2:00

Monday
Back To Basics Day 2

A1

Blackburns

1 x 5

A2

Side Lying Windmills

1 x 5

B1

Banded FacePull + External Rotation + Y

2 x 10

B2

Standing DB/KB Windmill

2 x 5

C1

Bench Press

4 x 6

C2

Single Arm Landmine Row

4 x 8

D1

Half Kneeling Landmine Press

3 x 8

D2

TRX Row

3 x 10

D3

Dual KB Carry

3 x 0:30

E1

Skull Crushers

3 x 10

E2

Incline Alternating DB Bicep Curl

3 x 10

F1

Crossover Lat Stretch

1 x 1:00

F2

Scorpion

1 x 5

Tuesday
Back to Basics Conditioning Day 1

A1

Run

1 x .25

A2

Dynamic Warm Up - Linear

1 x 15

A3

Banded Lateral Walk

1 x 20

Circuit

B

5 Rounds: 400m Run Rest 2 minutes between round

C

Couch Stretch

1 x 2:00

Thursday
Back to Basics Day 3

A1

Banded FacePull + External Rotation + Y

2 x 10

A2

Glute Bridge Plus Medball Squeeze

2 x 10

A3

Box Jump

2 x 5

B1

Trap Bar Deadlift

4 x 6

B2

Pull-Up

4 x 6

C1

DB Lateral Lunge

3 x 8

C2

Lat Pulldown

3 x 8

D1

Plate Front Raise

3 x 10

D2

Reverse Crunch Plus Leg Lift

3 x 15

E1

Banded Hamstring 3-Way Stretch

1 x 0:20

E2

Crossover Lat Stretch

1 x 1:00

Friday
Back to Basics Conditioning Day 1

A1

Assault Bike

1 x 2:00

A2

Lower Flow

Circuit

B

Every 6 minutes for 24 minutes 2 mile bike/1.5 mile bike (men complete 2 miles, women complete 1.5 miles) Walk/Rest the remaining amount of time * Complete on the assault bike/rogue echo bike

C

Couch Stretch

1 x 2:00

Back to Basics Part 2