Strength Program 101

Strength Program 101

4 Seasons

Welcome to the AFFM Strength Program!


🔑 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.


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.


✅ 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


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


This is a novice to beginner focused strength program that can be made harder by using heavier weights or easier by using lighter weights. It’s recommended that everyone start at program 101 regardless of past experience to get the most out of progressive overload strength training strategies.

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 start 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 have any more questions [email protected]

I can’t wait to get moving with you,


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Strength Program 101
  • Adductor Hip Rock w/Twist

    Episode 1

  • Prone Rows

    Episode 2

    Note: If lying on your stomach doesn't work for you this could be done in a seated position, tipping the chest forward and rowing from there

  • Single Arm Bent Over Row

    Episode 3

    Note: Your supporting surface can be to the side or front of you

  • Seated Reverse Fly

    Episode 4

  • Double Kneeling Halo

    Episode 5

    This can be done from a standing position if kneeling doesn't work for you and your body

  • Open Book Hold

    Episode 6


    A. two knees on the ground
    B. bottom leg extended out will add my intensity

  • Scapula Push-Ups

    Episode 7


    A. In all fours/quadruped position
    B. If it doesn't feel great getting to the floor you can also do this on an elevated surface like a wall or counter-top

  • Chest Press

    Episode 8

    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...

  • Elevated Push-Ups

    Episode 9


    A. Elevated surface. Note - the higher up the surface = decrease in intensity. If you want to increase intensity take it to a surface closer to the ground. If you want to decrease the intensity take it to a higher surface (the highest surface being a wall)
    B. If elevated push-ups become...

  • Dynamic Open Book

    Episode 10


    A. Both knees bent
    B. Bottom leg extended out will add more intensity

  • Hammer Curl to Push-Press

    Episode 11

  • Elevated Thoracic Extension

    Episode 12


    A. On an elevated surface
    B. Can also be done in a high hip Childs pose position