Progression Strong
Brent Day
General Fitness, Women's Training, Strength & ConditioningProgression Strong – Monthly Training Team
Tired of doing the same workouts with the same weights and seeing zero progress? It’s time to change that. Progression Strong is a 4-week progressive overload training block designed specifically for women who want to get stronger, leaner, and more confident in the gym.
What You’ll Do:
Train 3x per week using dumbbells only. Each workout consists of 3 supersets (A1/A2, B1/B2, C1/C2). Complete 3 rounds of each superset before moving on. Rest 1 minute after each superset. There will also be a mobility routine once a week built into the program as well.
A
Brisk Walk
A
Brisk Walk
A
Turkish Get Up
B1
Shoulder Press
B2
Decline Chest Press
C1
Plank Row
C2
Skull Crusher
D
Push Ups
A
Brisk Walk
A
Dynamic 90/90
3 x 12
B
Hip Drops
3 x 10
C
Elevated Front Foot T Spine Rotation
3 x 6
D
Modified Pretzel
2 x 30
E
Hip/Thoracic Control, Airplane
3 x 8
F
Isometric Elevated Heel Lunge
3 x 30
A
Brisk Walk
A
Double Knee to DB’s
B1
Goblet Squat
B2
Alternating Curtsy Lunges
C1
Romanian Deadlifts
C2
Step Ups
D
Sumo Squat Pulses
A
Brisk Walk
A
Brisk Walk
A1
Goblet Squat
A2
Shoulder Press
B1
Alternating Curtsy Lunges
B2
Plank Row
C1
Double Knee to DB’s
C2
Push Ups
A
Brisk Walk
Chantel Day
BCRPA Certified Group Fitness Instructor specializing in HIIT and Strength Training at the Port Moody Recreation Centre. I love the energy of group fitness and the connection it brings. My clients are my biggest motivation. I believe strength is the key to longevity and I'm passionate about helping others feel strong, confident and their best!
Join Progression Strong today and start getting stronger, week after week. Let’s do this, ladies!
Get Progression Strong
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