Wise Performance Lab

Strength & Conditioning
Coach
Joe Wise

Before The Bar is designed for anyone new to training. Use this program to build confidence with the key movement patterns found is all of our beginner, intermediate and advanced programs. 

We know the first few days/week in the gym may be overwhelming. Let use help you systematically help you become more familiar with strength training.

Phase 1 (weeks 1-3) focuses on building confidence with all the key movement patterns associated with strength training. Do you have no experience with a barbell? No problem, this phase does not use a barbell!

Phase 2 (weeks 4-6) focuses on building confidence with a barbell in hand. We reinforce all the "gains" you have made in Phase 1 and refine those patterns with a barbell version of each movement. When you complete Phase 2, most beginner athletes are ready to move forward with more advanced programs!

As with all Wise Performance Lab programs, feel free to reach out with any question you may have!

When you finish the Before The Bar program, reach out to us and we can help guide you to the perfect program for your specific fitness goals! 

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 - Lift 1

Prep

A

Squat Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!

B1

Goblet Squat

4 x 10

B2

Front Plank on Elbows

4 x 0:30

C1

Inverted Row

4 x 10

C2

DB Side Raise

4 x 10

Conditioning

D

Tabata: Glutes, Curls, Core

Tabata for 12 minutes total: (20 secs of work with 10 secs rest at each exercise, then rotate to next exercise and continue for 12 minutes) - Glute Bridge - Side Plank (left) - Side Plank (Right) - DB Curl

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Monday
Week 1 - Lift 2

Prep

A

Press Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Jumping Jacks, Large Shoulder Circles, Small Shoulder Circles, Thoracic Extension Over Foam Roller, Alternating Bird Dog, Prone Superman Row, Behind Neck Band Press *Review the attached videos for more information/explanation!

B1

Standing DB Press

4 x 10

B2

Glute Bridge Plank

4 x 1:00

C1

Push-Up

4 x 10

C2

Prone Is, Ts, Ys

4 x 18

D1

Lateral Lunge

3 x 24

D2

Russian Twist

3 x 30

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Tuesday
Week 1 - Conditioning 

Prep

A

Conditioning/Run Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!

B

Jog

1 x 20:00

C1

Supermans

5 x 5

C2

Crunches

5 x 20

Recovery

D

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Wednesday
Week 1 - Lift 3

Prep

A

Hinge Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Single Leg RDL, Good Mornings, Broad Jump *Review the attached videos for more information/explanation!

B1

DB RDL

4 x 10

B2

V-Ups

4 x 8

C1

Side Lying Straight Leg Raise

4 x 20

C2

DB Shrug

4 x 10

D1

DB Bicep Curls

3 x 12

D2

Bench Dips

3 x 12

D3

Side Plank

3 x 0:30

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Thursday
Week 1 - Lift 4

Prep

A

Pull Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Large Shoulder Circles, Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Quadruped Sweep Through, Prone Superman Row *Review the attached videos for more information/explanation!

B1

Bent Over DB Row

4 x 10

B2

Alternating Bird Dogs

4 x 20

C1

Lat Pulldown

4 x 10

C2

Seated Leg Curl

4 x 10

Full Body Circuit: Step Up, Core and Carry

D

4 Rounds for Time: - 10 Alternating Box Step Ups - 10 Hanging Knee Raises - 1 minute DB/KB Farmer Carries *No planned rest (rest as needed), complete all 4 rounds as fast as possible (WITH GOOD FORM!)

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heartrate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested scratching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Before the Bar: Introduction Program