Survivor Strong
General Fitness, Functional TrainingThe Survivor Strong program is a guided online strength training program for cancer recurrence risk reduction and prevention, with the aim of promoting a healthy lifestyle by increasing lean muscle mass while decreasing fat mass alongside a fun and supportive online community of expert level coaches and like minded individuals.
Scalable Exercises
Detailed Exercise Demonstration Videos
Access to our Online Community and Coaching Staff
5 sessions per week
Must use App app to view and log training
Team Training
Dynamic Warm Up - Survivor Strong
A
Complete one set of the following exercises, performed in the order that they are listed below. Alternating Knee Pull x 10 Yards Alternating Quad Pull x 10 Yards Lateral Lunge x 10 Yards Toe Pull x 10 Yards Frankenstein x 10 Yards Small Forward Arm Circles x 10 reps Small Backward Arm Circles x 10 reps
B
Prone Shoulder Raise (Survivor Strong)
3 x 10
C
Neutral Grip Seated Military Press (Survivor Strong)
3 x 10
D
Single Arm Dumbbell Row (Survivor Strong)
3 x 10
E1
Kneeling Bird Dog (Survivor Strong)
2 x 12
E2
Dead Bug (Survivor Strong)
2 x 12
Cool Down (Static Stretching) - Survivor Strong
F
For the cool down, please watch the demonstration videos and work through each stretch in order as they are listed below. Do not push through pain but instead find what is comfortable for you. By adhering to this routine, your mobility will improve with time! Hamstrings - Hold for 90 seconds on each side. Quadriceps - Hold for 90 seconds on each side. Groin - Hold for 90 seconds. Assisted Shoulder Stretch - Hold for 30 seconds.
A1
Intense Activity (Survivor Strong)
A2
Moderate Activity (Survivor Strong)
A1
Intense Activity (Survivor Strong)
A2
Moderate Activity (Survivor Strong)
A1
Intense Activity (Survivor Strong)
A2
Moderate Activity (Survivor Strong)
Dynamic Warm Up - Survivor Strong
A
Complete one set of the following exercises, performed in the order that they are listed below. Alternating Knee Pull x 10 Yards Alternating Quad Pull x 10 Yards Lateral Lunge x 10 Yards Toe Pull x 10 Yards Frankenstein x 10 Yards Small Forward Arm Circles x 10 reps Small Backward Arm Circles x 10 reps
B
Goblet Squats (Survivor Strong)
3 x 12
C
Glute Bridge (Survivor Strong)
3 x 12
D
Alternate Leg Forward Lunge (Survivor Strong)
3 x 12
E1
Flutter Kicks (Survivor Strong)
2 x 20
E2
Straight Arm Plank (Survivor Strong)
2 x 30
Cool Down (Static Stretching) - Survivor Strong
F
For the cool down, please watch the demonstration videos and work through each stretch in order as they are listed below. Do not push through pain but instead find what is comfortable for you. By adhering to this routine, your mobility will improve with time! Hamstrings - Hold for 90 seconds on each side. Quadriceps - Hold for 90 seconds on each side. Groin - Hold for 90 seconds. Assisted Shoulder Stretch - Hold for 30 seconds.
A1
Intense Activity (Survivor Strong)
A2
Moderate Activity (Survivor Strong)
A1
Intense Activity (Survivor Strong)
A2
Moderate Activity (Survivor Strong)
Dynamic Warm Up - Survivor Strong
A
Complete one set of the following exercises, performed in the order that they are listed below. Alternating Knee Pull x 10 Yards Alternating Quad Pull x 10 Yards Lateral Lunge x 10 Yards Toe Pull x 10 Yards Frankenstein x 10 Yards Small Forward Arm Circles x 10 reps Small Backward Arm Circles x 10 reps
B
Alternating Dumbbell Floor Press (Survivor Strong)
3 x 12
C
Single Leg Romanian Deadlift (Survivor Strong)
3 x 10
D
Neutral Grip Bent Over Row (Survivor Strong)
3 x 10
E1
Russian Twist (Survivor Strong)
2 x 20
E2
Alternating Supermans (Survivor Strong)
2 x 12
Cool Down (Static Stretching) - Survivor Strong
F
For the cool down, please watch the demonstration videos and work through each stretch in order as they are listed below. Do not push through pain but instead find what is comfortable for you. By adhering to this routine, your mobility will improve with time! Hamstrings - Hold for 90 seconds on each side. Quadriceps - Hold for 90 seconds on each side. Groin - Hold for 90 seconds. Assisted Shoulder Stretch - Hold for 30 seconds.
A1
Intense Activity (Survivor Strong)
A2
Moderate Activity (Survivor Strong)
When you join a team you’re getting more than programming, you’re joining an online community.
*Survivor Strong
*Survivor Strong
*Survivor Strong
