Wise Performance Lab
Strength & ConditioningThis program is designed for anyone looking to strength train with limited equipment resources. Over the 8 week program, all you will need is one single dumbbell (really two… one light and one heavy) for all movements. All programming mimics our classic training progressions typically seen in our hypertrophy program. This program is great for anyone who may not have access to a full gym or is traveling and does not want to lose out on the gains! All you have to do is find one dumbbell and we’ll figure out the rest!
8 weeks of training
4 days/week of lifting and 1 day/week of conditioning
45-60 minutes per day
Only $24
5 sessions per week
Must use App app to view and log training
Program Training
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
8, 8, 8, 8, MAX
B2
Side Plank on Elbows
5 x 1:00
C1
Bench Dips
4 x 12
C2
3 Way Straight Leg Raise
4 x 30
Conditioning
D
Tabata: 1 DB Thruster, Row, Lunge
Tabata for 16 minutes: 20 secs of work with 10 secs rest at each exercise, then rotate to next exercise and continue for 16 minutes. 1) Single DB Thruster 2) V-Up 3) Single DB Row 4) DB Goblet Side Lunge (Alternating) *If you are using the "Tabata Timer" in the app, set your workout for 32 rounds!
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 static stretching 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!
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
Single Arm DB Row
4 x 12
B2
Hollow Hold
4 x 1:00
C1
Elevator Push Up
4 x 10
C2
DB Frog Thrust
4 x 25
D1
DB Russian Twist
3 x 30
D2
Single Arm Farmer Walk
3 x 1:30
D3
Single Leg Seated DB/KB Calf Raise
3 x 40
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 static stretching 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!
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
Fartlek Run
1 x 21:00
C1
Alternating Bird Dogs
3 x 20
C2
Penguin Crunches
4 x 40
D
Runner Yoga Flow (7 minutes)
1 x 7:00
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 static stretching 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!
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 Goblet Good Morning
8, 8, 8, 8, MAX
B2
DB Sit Up
5 x 10
C1
Inverted Row
3 x 12
C2
DB Goblet Alternating Step Up
3 x 16
Conditioning
D
Single DB Arm Farm
10 Round for Completion: Round 1 you complete 10 reps at each exercises. Rest 10-20 seconds. Round 2 you complete 9 reps at each exercise. Rest 10-20 seconds... until you get to Round 10 (1 rep at each exercise) 10 to 1 Single DB Double Arm Curl 10 to 1 Two Arm Seated DB Triceps Extension 10 to 1 V-Ups
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 static stretching 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!
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
Single Arm DB Overhead Press
3 x 16
B2
Front Plank on Elbows
4 x 1:00
C1
DB Swing
4 x 8
C2
Single Arm DB Shrug
4 x 24
Conditioning
D
Lunge Gauntlet
3 Rounds: **Hold DB in goblet position for all lunge variations** 5x DB Front Lunge 5x DB Side Lunge 5x DB Reverse Lunge 5x DB Cursty Lunge *repeat on opposite leg No rest between rounds!
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!
