This foundational strength program will get you body ready to move heavier weights and be more powerful.
I utilize various tempos on basic lifts to help build your strength training foundation. This is a necessity before advancing on to anything more intense.
A program like this will not only help reduce injuries, but it will help your next program work better for you.
Have fun
FeaturesA1
Kneeling Hip Flexor Stretch
1 x 30
A2
T-Spine Rotations
1 x 10
A3
Bear Crawl
1 x 20
A4
World's Greatest Stretch
1 x 5
A5
Alternating Bodyweight Lunge
1 x 10
A6
Single Leg Ball Toss
2 x 0:30
B1
Pogo Jump
1 x 25
B2
A-Skip
2 x 10
B3
Build Ups
3 x 40
C
Waiter Carries
D1
Back Squat
3 x 8
D2
Depth Drop
3 x 5
D3
Quadruped Hip Circles
3 x 5
E1
Single Leg Box Squat
3 x 8
E2
Wall Angels
3 x 8
E3
Landmine Press
3 x 8
F1
Goblet Squat
3 x 8
F2
Step-up
3 x 8
F3
Lunge
3 x 8
F4
Squat Jump
3 x 5
F5
Rest
1 x 1:00
A1
Kneeling Hip Flexor Stretch
1 x 0:30
A2
Plank Shoulder Taps
2 x 15
A3
Glute Bridge
2 x 10
A4
Bear Crawl
2 x 20
B1
Pogo Jump
3 x 0:30
B2
2 to 1 Drop Squats
3 x 5
B3
Squat Jump
2 x 5
B4
Lateral Squat Jumps
2 x 5
C
Broad Jumps
2 x 3
D
Triple Jump
3 x 1
A1
Shin Box Flow 1
3 x 5
A2
Groin Stretch
1 x 10
A3
Overhead Deadbugs
2 x 10
B1
Lateral Lunge
2 x 5
B2
Lateral Marching
2 x 10
B3
Lateral A-Skips
2 x 10
C1
Base of support to cuts
3 x 5
C2
2-Step Lateral Shuffle
2 x 5
D1
Trap Bar Deadlift
3 x 8
D2
Lat Pulldown
3 x 8
D3
World's Greatest Stretch
3 x 5
E1
Contralateral Lateral Lunge
3 x 8
E2
Crossover Y
3 x 10
E3
Side Plank Row
3 x 10
F1
RDL to Row
3 x 10
F2
Pallof Press
3 x 8
F3
Nordic Leg Curl Holds
3 x 0:15
A
Foam Roll Technique
1 x 1
B
Bike
1 x 15:00 @ 6
C1
Laying Windmill
1 x 10
C2
Child Pose
1 x 0:30
C3
Downdog Push-up
2 x 5
C4
World's Greatest Stretch
2 x 5
C5
Squat & Reach
2 x 5
A1
Foam Roll
1 x 5:00
A2
Overhead Squats
2 x 5
A3
Supine Leg Rotation
1 x 10
A4
2 to 1 Drop Squats
A5
Curtsy Lunge
2 x 5
B1
Carioca
2 x 10
B2
Base to Crossover
2 x 5
B3
Pro-Agility Drill - EXOS
3 x 1
C1
Half Kneeling Cable Chops
2 x 8
C2
Counter Movement Medball Shotput
2 x 5
D1
Split Squat
3 x 8
D2
Overhead Lateral MB Slams
3 x 5
D3
Push-up + Arm Circles
3 x 5
E1
Offset Goblet Squat
3 x 5 @ 5
E2
DB Renegade Row
3 x 8
E3
DB Farmer's Carry
3 x 40
F
fail
3 x 1
A1
Shin Box Rotations
1 x 10
A2
Single leg balance RDL
A3
Pause Split Squat
2 x 0:30
A4
Hollow Body Holds
2 x 0:30
B1
Drop Squats
2 x 5
B2
Pogo Jump
2 x 0:15
B3
Linear Hops
2 x 5
B4
Lateral & Medial Hops
2 x 5
B5
Lateral & Medial Hops
2 x 5
B6
Split Squat Jump
2 x 5
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