Jerome Tjosvold
This is a full body strength training program designed to help you get stronger while improving the things that often get overlooked: mobility, stability, and core strength.
We train still do strength training but instead of simply chasing heavier weights and more reps, the program puts a bigger emphasis on how well you move and how well you can control your body.
This program works well if you're newer to strength training and want to build a solid foundation, but it's also a great reset for more experienced lifters who have spent years training hard and could benefit from slowing things down, cleaning up movement, and focusing on the basics again.
You don't need to be an athlete or have years of training experience. You just need to be willing to put in the work and focus on doing things well. No matter where you're at this program will challenge you in new ways to make you feel better and progress your body.
1 sessions per week
Must use App app to view and log training
Program Training
A1
1/2 Kneeling Thoracic Rotation
2 x 11
A2
90/90 Single Arm Row
2 x 11
B1
Single Leg Hinge DB Row
2 x 11
B2
Bent Over Paloff Turn
2 x 11
C1
Wide Stance Oblique Crunch
2 x 11
C2
Side To Side Lateral Lunge
2 x 11
D1
Standing Single Leg Abduction
2 x 13
D2
Incline DB Chest Press
2 x 11
D3
Butterfly Lateral Raise
2 x 11
A1
Behind The Back Upper Body Stretch
2 x 0:30
A2
ATG Lunge
2 x 11
B1
Plank Shoulder Tap
2 x 0:45
B2
Single Leg RDL
2 x 11
C1
Chest-Supported DB Row
2 x 11
C2
Overhead DB Tricep Extension
2 x 11
C3
Incline Dumbbell Front Raise
2 x 11
A1
Posterior Bridge To Leg Whip
2 x 8
A2
Posterior Bridge To Lateral Leg Whip
2 x 8
A3
Shoulder Clock
2 x 10
B1
Suitcase March
2 x 0:45
B2
Bulgarian Split Squat ISO To Overhead Press
2 x 11
C1
Seated Cable Crunch
2 x 13
C2
Barbell Hip Thrust
2 x 11
D1
Elevated Push Up
2 x 10
D2
DB Incline Curl
2 x 11
D3
Single Leg Calf Raise
2 x 8
