4-Week Strength Program 103
About Strength Program 103
This is an advanced strength program that builds on from program 102. It's recommended to start with Program 101. However, if you feel like you already have a strong understanding of strength training and are looking for a challenge - you could start here!
AFFM Subscribers: This program is included in your subscription -
https://watch.afewfunmoves.com/strength-103
TOP 4 TAKEAWAYS
🔑 build full body strength that supports your physical and mental health
🤸♂️ gain confidence going to the gym and/or using heavier weights
📋 create a balance movement routine
✨ have fun
My goal for this program is to help you and your body build physical and mental strength at a pace that works best for you and your body using progressive overload strategies. After completing this program (or multiple) you will have gained more confidence around using dumbbells, and going to the gym. All while creating a newfound appreciation for all of the things your body can do for you.
EQUIPMENT NEEDED
Dumbbells and an elevated surface (workout bench). I will provide exercise or equipment alternatives in case you don’t have access to a workout bench.
WHAT’S INCLUDED
✅ a 4-week progressive overload gym guide
✅ 3 follow-along, at-home strength workouts 30-40min each
✅ demos for all exercises within the program
✅ 1 follow along mobility sequence
WHY STRENGTH TRAIN?
1. To build strength for life, longevity, and to support your favourite Fun Moves
2. Reduce stress, improve your mood, and sleep better
3. For healthy: joints, bones, tendons, ligaments, and muscles
4. To build confidence
HOW TO GET STARTED:
1. Read through the “Everything You Need To Know” PDF
. Download or print the follow-along workout guides and get started with workout #1
3. Track your weights used throughout the program by using the provided weight log (or started your own in the notes app on your phone)
Note: all the exercises in the gym guide are the same as in the follow-along videos. If you are un-sure of a movement you can check out the follow along videos OR the quick demos of each movement that are provided.
Don’t hesitate to reach out if you ave any more questions [email protected]
I can’t wait to get moving with you,
-Andrea
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Everything-You-Need-To-Know:Start-Here!
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3.52 MBStrength-103-Gym-Guide.pdf
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872 KBWeightLog103.pdf
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213 KBWeeklyChecklist103.pdf
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35min Full Body - Workout #1 | STRENGTH 103
This is workout #1 from the AFFM Strength Program 103 - It can be completed on its own or by following along with the program
Equipment Needed:
-light-medium for over head presses and lateral raises
-medium for chest presses
-heavy weights for deadliftsFocus: Mixed: Hamstrings, Glutes, Core, ...
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40min Full Body - Workout #2 | STRENGTH 103
This is workout #2 from the AFFM Strength Program 103 - It can be completed on its own or by following along with the program
Equipment Needed:
-light-medium for split squats + bicep curls
-medium for single arm row + double arm bent over row
-heavy weights for squatsFocus: Mixed: Core, Quads...
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40min Full Body - Workout #3 | STRENGTH 103
This is workout #3 from the AFFM Strength Program 103 - It can be completed on its own or by following along with the program
Equipment Needed:
-light - medium for SL deadlift + SA overhead press
-heavy for standing marches
*optional elevated surface for Bulgarian split squatFocus: Mixed: Cor...
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30min Full Body | Mobility 103
This is the mobility sequence from the AFFM Strength Program 103 - It can be completed on its own or by following along with the program
Equipment Needed: Space to move around, access to a wall or something to hold onto thats shoulder height from a half kneeling position, and optional light-med...
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90/90s w2-3sec hold
Option:
A. Hands on the ground behind you as you switch side to side
B. Hands out in front of you to increase intensity -
Good Mornings
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Side Plank Hold
Option:
A. Keep bottom knee on the ground
B. Extend both legs straight (staggered feet will be less intense than stacked feet) -
Chest Press
Can be done either:
A. On a workout bench. Note - if your feet can't stay flat on the ground when lying all the way back you CAN come onto the toes. However a flat foot is better. If you have access you can try putting plates to help bring the floor to you.
B. From the floor - A slightly less in... -
Kickstand Deadlift
Options:
A. Bodyweight. Holding hands on hips, or reaching out in front of you like in the good morning demo
B. With weights. You can hold onto 1 weight in hand of opposite leg working (the flat foot) or hold onto two weights -
Seated Alternating Overhead Press
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Hip Thrust
Options:
A. Bodyweight
B. With weights*A regular glute bridge can be substituted for this in case you didn't have access to a bench
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Alternating Leg Extension
Options:
A. Bodyweight holding arms up - can decrease intensity by adding a bend in the knee and tapping heel to ground instead of extending leg fully
B. Hold onto a weight -
Alternating Shoulder Raises
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90/90 Hold
Options:
A. Hands to the ground - you could also use a yoga block or foam roller between you and the floor to help bring the floor to you
B. To Increase intensity and you can drop a forearm or two towards the ground -
Elevated Thoracic Extension
Options:
A. On an elevated surface
B. Can also be done in a high hip Childs pose position -
Adductor Hip Rock w/Twist
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Split Squat Hold
Option:
A. Hold in half-kneeling position push-pulling legs together staying tall and breathing
B. Lift the bottom knee up and hold -
Single Arm Bent Over Row
Note: Your supporting surface can be to the side or front of you
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Split Squats
Options:
A. Bodyweight - you could also use the assistance of a TRX or furniture near by for assisted balance
B. With weights - you'll be able to hold on to more weight if you distribute it by holding onto 2 dumbbells. But you could also hold onto 1 dumbbell goblet style if that's what you have ... -
Double Arm Bent Over Row
Like the single arm bent over row but two arms.
This movement could be substituted for the seated row machine in the gym if you had access. Note - you'll be able to row heavier with the seated row machine than you could in the above position.
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Bicep Curls
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Explosive Squats
Options:
A. Low impact - lifting onto toes
B. Higher Impact - Full jump lifting feet off the ground
C. Holding onto a dumbbell goblet style as you jump -
Dumbbell Plank Pull
Options:
A. From an all fours/quadruped position
B. High plank position on knees
C. High plank position on toes -
Rear Foot Elevated Quad Stretch
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Open Book Hold
Options:
A. two knees on the ground
B. bottom leg extended out will add my intensity -
Worlds Greatest Stretch
Option:
A. Keep back knee on the ground when you twist
B. Lift back knee to increase intensity -
Step Back Lunge w/Reach
Option:
A. Alternating step back lunges holding onto a surface for support
B. Stepping back and reaching arms over-head (as shown in video) - adding a slide bend to the side of the front leg can add more intensity -
Single Legged Deadlift
Options:
A. Keeping back foot on the ground - You'll be able to use a heavier weight with this option
B. Elevating the back foot off the groundA note on how to hold weights:
Two Dumbbells: Hold in both hands keeping close to the body
1 Weight: Hold in the hand of the leg that's moving (goin... -
Half Kneeling Push-Press
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Bulgarian Split Squat
Options:
A. Bodyweight
B. With Weight*Can be modified with a regular split squat if you don't have a bench or elevated surface
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Bird-Dog Row
Can be done either:
A. On a workout bench - note this will be a slightly more intense option but a fun challenge
B. From the ground -
Suitcase Carry March
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Modified Coppenhagen Plank
To decrease the intensity of this plank variation you can do a regular side plank instead
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Single Leg Hip Thrust
Options:
A. Bodyweight
B. Add weight -
Lower Body Figure 4
Options:
A. From a lying down position
B. Seated
