Suggested Equipment:

Strength Training Equipment:

While some of the exercises will be bodyweight-only, we will introduce stretch cords, mini bands, weights (dumbbells or kettlebells) and a chair or bench during the 2nd week.  

Click here for links to suggested equipment. 

*BONUS exercises will be available with other equipment like TRX Straps and a Stability / Swiss Ball.

Instructions:

GOAL: With these strength training sessions, our goal is to move BETTER & MORE SAFELY in training, and in life.  We also want to be EFFICIENT with our time.  To that end, these sessions should take ~30 minutes to complete, and will focus on:

  • Stability - We'll incorporate single-leg work, single-arm moves and loads of core work to make sure we can maintain good running / cycling / swimming form, and become super-durable!

  • Posterior Chai Strength - creating  balance by strengthening the back of our bodies - calves, hamstrings, butt, lower back & upper back. 

  • Hip, Ankle & Upper Back Mobility - the antidote to all of our sitting & hunching time: working, driving, cycling, cooking, scrolling on our phones or carrying heavy things (or kids).

 

INTENTION: Don't just go through the motions mindlessly.  Make every exercise count by using heavy enough weights to challenge you.  Focus on good form, and moving with control.

 

MODIFICATIONS: If an exercise is too hard / too easy, or not safe due to an injury...  try modifying!​

MAKE IT EASIER:

  • Less weight or no weight

  • Fewer Reps

  • Smaller range of motion

  • Change to a safer exercise

  • Use both legs / arms instead of 1

  • Change the angle

MAKE IT HARDER:

  • More weight

  • More reps

  • Larger range of motion

  • Change to a harder exercise

  • Get unstable: 1leg / arm, balance board, TRX 

Equipment:

Any other instructions????

WORK SPACES

Equipment:
Dumbbells & 1 option for TRX
Chair
Step/stair

Warm up with 3 to 5 minutes of light activity
Use a moderate weight. Lift with control, not too fast.
Complete 3 rounds of 10 reps of each exercise:

#1: Multi Fly for Shoulders
More challenge: stand on one leg


#2: Rear Lunge + Row
Use TRX if you have it, if not, weights.

#3: Thread The Needle Side Plank

#4: Step Up + Overhead Press

#5: Single Leg Sit + Hammer

#6: Plank + Flexion (Advanced Bird Dog)
Weights optional.

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