Heritage Strength Co.
Strength & ConditioningWhether you’re brand new to lifting or returning after a break, this free 3-day strength kickstart will help you feel confident, capable, and ready to take on more.
3 full-body workouts (Gym + Home options)
Simple, clear instructions—no fluff
Warm-ups included
Designed by a trainer with 14 years’ experience
1 sessions per week
Must use App app to view and log training
Program Training
A1
stomach vacuum
A2
single leg hip bridge
A3
Dead Bug
A4
Banded Posterior Hip Mobilization
A5
adductor ball squeeze
A
Rowing
B1
Active 90/90 stretch
B2
Quad-ped hip CARS
B3
Prone Scorpion
B4
Prone hancuff
C
Goblet Squat
D
Neutral grip lat pulldown
E
Seated leg curl
F
Seated Row
G
Step-Ups
H
Tricep Rope Pulldowns
A
Rowing
B1
Active 90/90 stretch
B2
Side lying thoracic rotaion
B3
Dead Bug
B4
single leg hip bridge
C
Deadlift
D
single arm dumbbell row
E
Glute focus Rear foot elevated split squat
F
Dumbbell Bench Press
G
Neutral grip lat pulldown
H1
Cable crunch
H2
single arm weighted sit up
A
Active 90/90 stretch
B
Quad-ped hip CARS
C
Lunge with thoracic rotation
D
Superman
A
Rowing
B1
Active 90/90 stretch
B2
Thoracic rotation
B3
Bird Dog
B4
Prone Scorpion
B5
Side Lunge
C
Bench Press
D
Deficit sumo dumbbell squat
E
DB Arnold Press
F
sissy squat
G
Cable lateral raise
A
pelvic tilts
B
Active 90/90 stretch
C
Quad-ped hip CARS
D
Quad-ped hip airplane
