Heritage Strength Co.
Hi, I’m Stephanie Wheeler—founder of Heritage Strength Co. I’ve spent the past 14 years helping people get stronger, feel more capable in their bodies, and build healthy habits that last.
This strength plan is designed to help you get started without pressure. Whether you’re just beginning or returning after time off, these full-body workouts are structured to support your success at home or in the gym.
Let’s get moving!
1 sessions per week
Must use App app to view and log training
Program Training
A
Rowing Concept 2
1 x 500
B1
Prone handcuff
B2
Prone scorpion
B3
Quad-ped hip CARS
B4
Bird/Dog
B5
90/90 stretch
C
Goblet squat
10, 8, 8, 8
D
Seated arnold press
10, 8, 8, 8
E
Knee banded hip thrust Body weight
F
Dumbbell lateral raise
G
Back extension
H
oblique heel tap
A1
Quad-ped hip CARS
A2
90/90 stretch
A3
Back extension
A4
Side lying thoracic rotation
A
Rowing Concept 2
1 x 500
B1
Prone handcuff
B2
Prone scorpion
B3
Quad-ped hip CARS
B4
Bird/Dog
B5
90/90 stretch
C
DB RDL
8, 10, 10, 10
D
single arm dumbbell row
10, 8, 8, 8
E
Dumbbell Reverse Lunge
4 x 8
F
incline push up
G
Glute bridge
A1
Quad-ped hip CARS
A2
90/90 stretch
A3
Back extension
A4
Side lying thoracic rotation
A
Rowing Concept 2
1 x 500
B1
Active 90/90 stretch
B2
Quad-ped hip CARS
B3
Bird/Dog
B4
Prone scorpion
C
Rear Foot Elevated Split Squat
10, 8, 8, 8
D
Dumbbell Bench Press
10, 8, 8, 8
E
Sumo stance dumbbell squat
3 x 10
F
Dumbell rear delt fly
3 x 10
G
Seated single arm dumbbell tricep extension
3 x 10
A1
Quad-ped hip CARS
A2
90/90 stretch
A3
Back extension
A4
Side lying thoracic rotation
A
Walk
