Restorative Sports Therapy

Coach
Gina Perrault

Restorative Strength is designed for the general population who wants to start lifting, gain some strength and wants to know where and how to start. Our program is designed by physiotherapists who want to help build you up to be strong and confident in movement. This program has avenues and descriptions for volume/intensity substitutions based off where you are in your current season of your life -  just starting out or wanting to dial in your strength a bit more.

This program is what true fundamental strength training is all about. Build the foundation you have always wanted- LET'S GO!!

Features
5 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Required: Barbell // dumbbells // or kettlebell. Bands.Recommended: Bike // rower // treadmill // medicine ball // landmine // squat rack // bench // pullup bar.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
GG1

A1

Plank Shoulder Tap

3 x 10

A2

Burpees

3 x 20

A3

Assault Bike

3 x 1:00

A4

Goblet Squats

3 x 10

B1

Barbell Back Squat

4 x 6

B2

Seated Box Jumps

4 x 3

C1

Romanian Deadlifts

4 x 6

C2

Kettlebell Swing

4 x 15

D

Assault Bike

10 x 0:15

E1

Hollow Rocks

@ 30

E2

Active Foot Split Squat Isometric

4 x 15

F1

Couch Stretch

3 x 45

F2

Hip Internal/External Rotation

3 x 6

F3

Pigeon Lifts

3 x 8

Monday
GG2

A1

Assault Bike

3 x 1:00

A2

Med Ball Chest Pass

3 x 15

A3

Ring Rows

3 x 20

B1

Close Grip Bench

4 x 6

B2

Supine Med Ball Chest Pass

4 x 12

C1

Eccentric Pullup

4 x 3

C2

Isometric Supine Ring Hold

4 x 30

D1

1/2 Kneeling Woodchopper

5 x 10

D2

Wall Ball

5 x 15

D3

Reverse Burpee with Ball

5 x 10

E1

Door Frame Chest Stretch

3 x 1:00

E2

Door Frame Lat Stretch

3 x 1:00

Tuesday
GG3

A1

Assault Bike

1 x 10:00

A2

Rowing

1 x 10:00

A3

Walk

1 x 10:00

B1

1/4 Handstand Kickup

1 x 6

B2

Low Trap Raise

1 x 8

B3

Candlestick

1 x 8

B4

Hollow Rocks

1 x 20

B5

Arch Hollow

1 x 10

B6

Ring Support

1 x 10

B7

1/4 Jumping Lunge

1 x 0:03

C1

Banded Hamstring Oscilation

3 x 30

C2

Bretzel

3 x 30

C3

Couch Stretch

3 x 30

Wednesday
GG4

A

Assault Bike

1 x 5:00

B1

Lateral Step Jump

3 x 16

B2

1/4 Jumping Lunge

3 x 16

C1

Box Lateral Step Over

4 x 12

C2

Banded Glute Bridge

4 x 12

D1

Split Stance Rotational Deadlift

4 x 8

D2

Front Foot Elevated Alternating Lunge

4 x 12

E

Barbell Back Squat

5 x 1

F

Assault Bike

5 x 0:30

G

Assault Bike

1 x 5:00

Thursday
GG5

A1

Batwing Plank

2 x 0:30

A2

Arch Hollow

2 x 10

A3

Hollow Rocks

2 x 20

A4

Kettlebell Swing

2 x 20

B

Devil's Press

4, 5, 6, 7, 8, 9, 10, 11, 12, 13

C1

Front Raise

3 x 10

C2

Lateral Raise

3 x 10

C3

Bent Over Reverse Fly

3 x 10

D1

Hammer Curls

3 x 12

D2

Banded Curl

3 x 30

D3

Seated Overhead Dumbbell Extension

3 x 10

D4

Banded Tricep Extension

3 x 30

E1

Landmine Single Leg RDL

4 x 8

E2

Landmine Split Stance Single Arm Row

4 x 8

E3

Landmine Single Arm Thruster

4 x 8

F1

Get Up Sit Up

3 x 5

F2

Get Up Transition

3 x 5

F3

Half Kneeling Sundial

3 x 5

G1

Half Kneeling Adductor Rock

3 x 0:30

G2

Bent Arch Lat Stretch

3 x 30

G3

Heel Click

3 x 6

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Restorative Strength
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Restorative Strength
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Restorative Strength
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Restorative Strength