This program is designed as a supplementary full body training plan that can be added on to an existing lifting or conditioning program. It can also be used as a stand alone program for someone looking to be in and out of the gym quickly while still getting a full body workout. We utilize various accessory movements and circuits for full body hypertrophy and stability. We use periodized training plans in order for athletes to continually adapt to the program and make progress in both their body composition and their general fitness.
This program is designed for ANYONE to follow. We spend our time carefully designing the plan week to week, so all you have to do is show up. Sessions should be easily completed in 30min or less. If you are looking for an accessory plan that also includes squat and deadlift, check out our Cedar Strong -Strength Program.
A1
Turkish Situp
4 x 12
A2
Med Ball Slam
4 x 15
B1
Inchworm
4 x 12
B2
Hollow Body Band Pullover
4 x 15
C1
Farmers carry
4 x 100
C2
Bear Crawl Knees 1inch
4 x 50
A1
DB Floor Press
4 x 15
A2
Bent Over DB Row
4 x 15
B1
Close Grip Bench Press
4 x 15
B2
Band Face Pull
4 x 20
C1
Alternating DB Hammer Curl
4 x 30
C2
EZ Bar Skullcrusher
4 x 15
A1
Single Leg Barbell Glute Bridge
4 x 10
A2
Lateral Monster Walk
3 x 30
B1
Kickstand Walking RDL
4 x 50
B2
GHD Hip Extension
4 x 15
C1
Banded Goodmorning
4 x 20
C2
Walking Lunge
4 x 150
Jessie Stemo is both a decorated athlete and coach for Cedars Nutrition and for Power and Grace Performance. She has been weightlifting full time since 2014, and coaching since 2016. She is proud to have been able to represent Team USA internationally more than 10 times. Jessie loves coaching and seeing athletes grow.
Brennen has been involved in sports for his entire life. He played Division III football and coached varsity wrestling. For the past 10 years he has been a coach and athlete in the sport of weightlifting and crossfit. Brennen loves working with athletes to realize their goals.
This program is a highly effective standalone or supplement to any crossfit, weightlifting, power lifting or otherwise general preparedness program.
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