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Iron Legion Strength Co.
This program is built with the outdoors in mind. As a continuation from our 6 week program, you will progress in your squats and deadlifts. We will build in various accessory exercises week to week, to help get you stronger in daily living and support all your favorite outdoor hobbies.
Circuit
A
Warm up routines will include mobility and prep work: There are videos to reference if you need cues to perform For the next 4 weeks we will focus on 4 mobility drills that are the same each day, and a rotating 5th, that will prep you for your main lift. 1-2 sets: Cat/Cow x 5 rotations 1/2 Kneeling Archer x 5/side Worlds Greatest x 3-5/side (modify by putting your hands on an elevated surface) Gorilla Stretch x 3-5 Air Squats x 8 reps
B
Back Squat
6 x 5
C1
Incline DB Bench Press
3 x 8
C2
DB Romanian Deadlift
3 x 8
D1
Cable Face Pull
2 x 8
D2
Side Plank
2 x 0:20
Circuit
A
Warm up routines will include mobility and prep work: There are videos to reference if you need cues to perform For the next 4 weeks we will focus on 4 mobility drills that are the same each day, and a rotating 5th, that will prep you for your main lift. 1-2 sets: Cat/Cow x 5 rotations 1/2 Kneeling Archer x 5/side Worlds Greatest x 3-5/side (modify by putting your hands on an elevated surface) Gorilla Stretch x 3-5 Bridges x 12 reps
B
Deadlift
6 x 5
C1
Lat Pulldown
3 x 8
C2
Reverse Lunges
3 x 5
D1
1/2 Kneeling KB Chop
2 x 8
D2
DB Overhead Tricep Extension
2 x 8
Circuit
A
Warm up routines will include mobility and prep work: There are videos to reference if you need cues to perform For the next 4 weeks we will focus on 4 mobility drills that are the same each day, and a rotating 5th, that will prep you for your main lift. 1-2 sets: Cat/Cow x 5 rotations 1/2 Kneeling Archer x 5/side Worlds Greatest x 3-5/side (modify by putting your hands on an elevated surface) Gorilla Stretch x 3-5 Pull Aparts x 12 reps
B1
DB Bench Press
4 x 8
B2
Bent Over DB Row
3 x 8
C
Goblet Squat
3 x 8
D1
Step-Ups
2 x 8
D2
DB Lateral Raise
2 x 8
Meg Seehagen
Coach Meg has 7+ years of experience coaching general population clients, sports specific clients, pre & postnatal clients, and women and men of all ages. Personally, she pursues road races, skis in the winter, and lifts weights for general health and strength
When you join a team you’re getting more than programming, you’re joining an online community.
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