Waite Endurance
CyclingLet's get moving again! This strength program is designed to get you back into a strength session routine. The recommended weights and reps will be programmed conservatively, but you can increase if you have kept consistent with your strength sessions lately. Use your best judgement in deciding on how much weight or reps to do per session.
Minimal equipment is needed for the at-home gym. If you have access to barbells, you can incorporate traditional back squats and deadlifts into the program. In each session, there are two options given for the knee extension movement (squat) and the hip hinge movement (deadlift).
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
A
Movement Prep: 5-Way
1 x 5:00
B1
Hollow Rock
3 x 10
B2
Front Plank Cross Knee Crunch
3 x 20
B3
Superman
3 x 10
B4
Side-Lying Adduction & Abduction
3 x 20
B5
Shoulder W-Y
3 x 10
C1
Base Rotation
3 x 20
C2
Banded Upright Row
3 x 10
C3
Goblet Squat
3 x 10
C4
Option #2: Back Squat (2 variations)
3 x 10
D1
Base Side to Side
3 x 20
D2
Push-Up
3 x 5
D3
Option #1: KB Romanian Deadlift (RDL)
3 x 10
D4
Option #2: Deadlift (2 variations)
3 x 10
E
Reference Video: Squat vs Deadlift
1 x 3:20
F
Mobility #1: Couch & Pec Stretches
1 x 5:00
A
Kathy's Dynamic Warm-up Routine
1 x 8:00
B1
Pilates 100
3 x 100
B2
Side Plank Hip Dip
3 x 20
B3
Glute Bridge
3 x 10
B4
Front Plank Tap-out
3 x 20
B5
Shoulder YTA
3 x 10
C1
Base Rotation
3 x 20
C2
Bent-over Reverse Fly
3 x 10
C3
Option #1: Step-up
3 x 10
C4
Option #2: Back Squat (2 variations)
3 x 10
D1
Base Side to Side
3 x 20
D2
Tricep Dip
3 x 5
D3
Option #1: KB Romanian Deadlift (RDL)
3 x 10
D4
Option #2: Deadlift (2 variations)
3 x 10
E
Mobility #2: Static Hamstring & Calf
1 x 5:00
A
Movement Prep: 5-Way
1 x 5:00
B1
Reverse Crunch
3 x 10
B2
The Squirm
3 x 20
B3
Bird Dog (WE)
3 x 20
B4
Standing Lateral Toe Tap
3 x 20
B5
Front Plank Up & Down
3 x 10
C1
Base Rotation
3 x 20
C2
Single-arm Bent-over Row
3 x 20
C3
Option #1: Goblet Squat
3 x 10
C4
Option #2: Back Squat (2 variations)
3 x 10
D1
Base Side to Side
3 x 20
D2
Single-arm OH Press
3 x 20
D3
Option #1: KB Romanian Deadlift (RDL)
3 x 10
D4
Option #2: Deadlift (2 variations)
3 x 10
E
Mobility #3: Hip Open Series
1 x 5:00
