Strength Foundations
Holistic Fitness
General Fitness, Strength & ConditioningThis is a well-balanced program designed with performance and injury prevention in mind. Whether you are a longtime exercise enthusiast or a beginner, you can see tremendous results with this program. You don't have to reach your goals alone, with ongoing support to customize your specific situation, you will have all the tools you need to become stronger and healthier in a balanced way.
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
1-Arm DB Row
3 x 8
B2
One-Arm DB Bench Press
3 x 8
B3
Romanian Deadlift with DB
3 x 8
B4
Stir the Pot
3 x 5
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
Lat Pulldown
3 x 12
B2
Standing Cable Chest Press
3 x 12
B3
Goblet Squat
3 x 12
B4
Plank
3 x 0:30
Prep
A
Dynamic Warm Up A
Hip Thrust (Bodyweight only) x10, Single Leg Hip Thrust 1x5 each leg, Camel/Cat x5 each, Fire Hydrants x5 each leg, Plank x10 seconds, High Knees x5 each leg, Single Leg RDL (bodyweight only) x5 each leg, Side Lunge x5 each leg, Forward Lunge with a twist and reach x5 each leg, Shoulder YTAW complex x10 each, Arm Circles x5 each: forwards, backwards, opposites, across, Body Weight Squats or Prisoner Squats x5, Band Pull Aparts x12.
B1
Seated Cable Row
3 x 10
B2
Incline DB Bench Press
3 x 10
B3
DB Split Squat
3 x 10
B4
Side Plank
3 x 0:30
Christopher Walker
Christopher Walker is a professional performance coach with strength and conditioning and personal training experience that spans over a decade. Known for well balanced fitness programs and an outstanding client service mentality. He combines scientific programs with thoughtful accommodations and ongoing support.
Mastering the fundamentals can lead you on to greater opportunities and growth.
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