Full Body Program
True North Strength
4-Week Full Body Strength (2x/Week)
A simple, effective full-body program designed to build strength, power, and durability in just two sessions per week. The essentials are covered between both sessions each week—power work, squat, hinge, push, pull, carries, and core—while keeping your hips and shoulders healthy and moving well.
Perfect for busy schedules without sacrificing results. Show up, put in the work, and get stronger.
Equipment: dumbbells, medball, barbell, bench, band (small & big), stability ball, and TRX
Conditioning
A
Warm Up - Full Body (4)
Dynamic Stretching 1 - Worlds Greatest x 6 ea 2 - Down dog to cobra x 6 3 - Down Dog Calf Pumps x 10 ea 4 - Prone YTWs x 10 ea 5 - Supine Leg Swings x 8 ea
B1
DB Push Press
4 x 5
B2
MB Around The World Slam
4 x 5
C1
BB Zombie Squat
3 x 6
C2
DB Pullover
3 x 10
C3
Side Plank with Dynamic Clam Shell
3 x 6
D1
Bench Supported Y
3 x 12
D2
1/2 Kneel Row + DB SA Press
3 x 10
D3
SB Hammy Curl
3 x 12
Recovery
E
Cool Down (Stretching)
Hold each stretch for 5 slow deep breaths 1 - Seated SL hamstring stretch 2 - Supine quad stretch 3 - Figure 4 stretch 4 - Childs pose 5 - Down dog calf pump 6 - Cross body stretch
Conditioning
A
Warm Up - Full Body (5)
Complete the following warm up: 1 - 90/90 reach x 6 ea 2 - Down dog to runners lunge x 6 ea 3 - Cobra x 6 4 - Prone alternating swimmer x 8 5 - Groin rocker x 8 ea 6 - T spine reach x 8 ea
B1
TRX Row
3 x 8
B2
DB Back Elevated Glute Bridge
3 x 12
B3
DB Windmill
3 x 6
C1
Lateral Step-Up + Knee Drive
3 x 12
C2
DB Overhead Carry
3 x 60
C3
Plate Russian Twist
3 x 12
Conditioning
D
Leg ISO Finisher
Hold each exercise for 20 seconds Wall sit Split Squat (Left) Split Squat (Right) SL Glute Bridge (Left) SL Glute Bridge (Right) Rest 1 min between sets Complete 2-3 sets
Conditioning
E
Cool Down Stretching (3)
1 - Calf Stretch (against wall) – 30 seconds per side. 2 - Single Leg Hamstring Stretch (seated) – 30 seconds per leg. 3 - Supine Quadriceps Stretch – 30 seconds per leg. 4 - Child’s Pose – 30 seconds. 5 - Pigeon Stretch – 30 seconds per leg. 6 - Eagle Arms Stretch – 30 seconds each. END with 5 minutes of diaphragmatic breathing to relax and calm the nervous system
Stephanie Weeks
CSEP CPT // National Jump Rope Champion // World Jump Rope Bronze Medalist // BSc kinesiology