Start STRONG
Dan Thiesing Performance
Weightlifting, Mobility, General Fitness, Strength & ConditioningStart STRONG is an 8-week online strength training program designed for individuals who want a clear, effective structure in the weight room and a proven path to getting stronger. Whether you’re an everyday gym-goer or a more experienced lifter, this program provides the guidance and progression needed to build strength, confidence, and consistency. Each week follows a structured, periodized approach focused on foundational lifts, smart accessory work, and progressive overload. You’ll know exactly what to do each session, why you’re doing it, and how it fits into the bigger picture of your strength development. The program is challenging but approachable, making it ideal for anyone who feels they’ve outgrown their current routine and wants an upgrade without unnecessary complexity. If you’re ready to train with intention, follow a plan that makes sense, and commit to getting stronger over the next 8 weeks, Start STRONG gives you the structure to do it right.
A1
Pigeon Stretch w/Reach
1 x 6
A2
Side Lying 90/90 Clamshells
1 x 6
A3
Side Lying T-Spine Rotations
1 x 8
A4
Bear Position Ankle Rockbacks
1 x 6
A5
Bear Position Toe Touch
1 x 5
B1
DB Jumps
2 x 5
B2
Plate Split Stance Rotations
2 x 5
B3
Squat Matrix
2 x 2
C
Squat of Choice
D1
BB Single Leg RDL
3 x 8
D2
Low Incline Alt. DB Bench Press
3 x 8
D3
Long Lever Copenhagen Plank
3 x 20
E1
Leg Extension
3 x 10
E2
Seated Leg Curl
3 x 10
A1
Bear Position Ankle Rockbacks
1 x 6
A2
Bear Position Toe Touch
1 x 5
A3
Pigeon Stretch w/Reach
1 x 6
A4
Side Lying 90/90 Clamshells
1 x 6
A5
Side Lying T-Spine Rotations
1 x 8
B1
Drop Catch Inverted Row
2 x 5
B2
Drop Catch Push Up
2 x 5
B3
DB Shoulder External Rotations
2 x 5
C
Barbell Bench Press
3, _ , _ , _
D1
Pre-Fatigue Iso Lat Pulldown
3 x 10
D2
DB Larson Press
3 x 10
D3
Half Kneeling Cable Rotations
3 x 8
E1
Pre-Fatigue Iso Push Up
3 x 10
E2
Tricep Dips
3 x 10
A1
Bear Position Ankle Rockbacks
1 x 6
A2
Bear Position Toe Touch
1 x 5
A3
Pigeon Stretch w/Reach
1 x 6
A4
Side Lying 90/90 Clamshells
1 x 6
A5
Side Lying T-Spine Rotations
1 x 8
B
Deadlift
10 x 2
C1
2 DB RFE Split Squat
3 x 8
C2
Chest-Supported DB Row
3 x 10
C3
KB Side Bend
3 x 10
D1
Kneeling Cable Crunch
3 x 12
D2
Staggered Glute Bridge w/DB
3 x 6
D3
Cable Face Pulls
3 x 10
E1
KB loaded Hip Airplane
3 x 6
E2
KB Jefferson Curl
3 x 10
E3
Reverse Crunch on Bench
3 x 8
A1
Bear Position Toe Touch
1 x 5
A2
Bear Position Ankle Rockbacks
1 x 6
A3
Pigeon Stretch w/Reach
1 x 6
A4
Side Lying 90/90 Clamshells
1 x 6
A5
Side Lying T-Spine Rotations
1 x 8
B
BB Overhead Press
6, 5, 4
C1
Pendlay Row
3 x 12
C2
2 DB Lateral Lunge
3 x 8
C3
Alternating DeadBug w/MB
3 x 8
D1
BB Curl
3 x 12
D2
Lying Tricep Extensions
3 x 12
E1
Rear Delt Fly
3 x 12
E2
Seated Lateral Raise
3 x 12
A1
Bear Position to A-Frame
1 x 5
A2
90/90 Pelvic Tilts
1 x 10
A3
Tripod to Reach
1 x 5
A4
Spiderman T-Spine Rotations
1 x 5
A5
3D MAPS
1 x 3
A6
Hand Supported Hip Airplanes
1 x 5
A7
HK Torso Side Bends
1 x 5
A8
HK Spinal Clocks
1 x 2
A9
Hip Axial Rotations
1 x 3
A10
SFT Spine Mobility
1 x 3
B1
Staggered Plate Hinge to Extension
3 x 6
B2
KB loaded Hip Airplane
3 x 6
B3
Copenhagen Plank Hip Dips
3 x 8
B4
3 Way SLDL
3 x 9
Dan Thiesing
I’m a strength and conditioning coach with over 10 years of experience helping people move better, get stronger, and train with purpose. Throughout my career, I’ve worked with a wide range of individuals—from youth athletes and general gym-goers to collegiate and professional athletes—giving me a deep understanding of how to build effective programs for all experience levels.
Learn how to train with intent instead of guessing what to do next.
Get Start STRONG
