True North Strength
General Fitness, Weightlifting, Functional TrainingThis is our 6-Week Full-Body Strength learn to train program
Build strength, confidence, and consistency in the gym with a straightforward 3-day-per-week program designed for beginners and those getting back into training.
Goal: Learn to train, develop movement competency, establish consistency, and build a foundation of full-body strength.
1 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
5 minute easy stationary bike, treadmill walk, or marching on spot to get heart rate up Followed by 2 rounds of: 8 Bodyweight Squats 8 Glute Bridges 8 Alternating Reverse Lunges 10 Band Pull-Aparts 6/side Dead Bug
B
DB Goblet Squat
2 x 10
C
DB Bench Press
2 x 10
D
Seated Cable Row
2 x 10
E1
Prone YTW
2 x 10-12
E2
Step-Ups
2 x 10-12
E3
Tall Kneeling Paloff Press
2 x 10-12
Circuit
F
Complete the following: 30–45s /side hip flexor stretch 30–45s /side figure-4 stretch 30–45s /side chest stretch 30–45s /side cross body stretch 4–5 slow breaths
Circuit
A
5 minute easy stationary bike, treadmill walk, or marching on spot to get heart rate up Followed by 2 rounds of: 8 Hip Hinges 8 Bodyweight Lunges 10 Band Rows 8 Wall Slides 6/side Bird Dog
B
DB RDL
2 x 10
C
DB Shoulder Press
2 x 10
D
Seated Lat Pulldown
2 x 10
E1
Single Leg Glute Bridge
2 x 10-12
E2
DB Incline Bench Press
2 x 10-12
E3
DeadBug
2 x 8-10
Circuit
F
Complete the following: 30–45s /side quad stretch 30–45s standing hamstring stretch 30–45s wall lat stretch 30–45s childs pose 4–5 slow breaths
Prep
A
Warm Up - Full Body (1)
Begin with 2 min of: walking, jogging, jogging in place, or jumping jacks Followed by 2 rounds of: 10 Leg Swings Front to Back, each leg 10 Leg Swings Side to Side, each leg 10 Forward Arm Circles 10 Backward Arm Circles 5 Inchworms
B
Glute Bridge
2 x 10
C1
Cossack Squat
2 x 10
C2
DB Standing Woodchop
2 x 10
D1
Farmers carry
2 x 80
D2
DB Bicep Curls
2 x 10-12
D3
DB Overhead Tricep Extension
2 x 10-12
Conditioning
E
Cool Down Stretching (3)
1 - Calf Stretch (against wall) – 30 seconds per side. 2 - Tricep Stretch - 30 seconds per side 3 - Single Leg Hamstring Stretch (seated) – 30 seconds per leg. 4 - Supine Quadriceps Stretch – 30 seconds per leg. 5 - Child’s Pose – 30 seconds. 6 - Pigeon Stretch – 30 seconds per leg. END with 5 minutes of diaphragmatic breathing to relax and calm the nervous system
