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
  • Hip Thrust

    Episode 1


    A. Bodyweight
    B. With weights

    *A regular glute bridge can be substituted for this in case you didn't have access to a bench

  • Good Mornings

    Episode 2

  • Deadlifts

    Episode 3


    A. Make it bodyweight like the good morning demo
    B. With weight - can use dumbbells, or kettlebells

  • Kickstand Deadlift

    Episode 4


    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

  • Lower Body Figure 4

    Episode 5


    A. From a lying down position
    B. Seated

  • Glute Bridge

    Episode 6

  • Slide Side Lunge

    Episode 7

  • Side Lunge

    Episode 8


    A. Slide Side Lunge - staying in a wide stance sliding over into the side lunge (bodyweight or with 1 or two dumbbells)
    B. Stepping into the side lunge - this will be more dynamic therefore increasing the intensity (bodyweight or with 1 or two dumbbells)

  • 90/90s w2-3sec hold

    Episode 9


    A. Hands on the ground behind you as you switch side to side
    B. Hands out in front of you to increase intensity

  • Adductor Hip Rock w/Twist

    Episode 10

  • Squats
    Episode 11


    Episode 11


    A. Seated - you can add weight to this as well
    B. Goblet squat or dumbbell front rack position rack

  • Step Back Lunges

    Episode 12


    A. Bodyweight - holding onto a TRX or an elevated surface near by can help decrease intensity and add support if need be
    B. Add weights - you can move heavier weights by evenly holding 2 weights by your side, however you can modify and hold onto 1 weight goblet style depending on your a...

  • Half Kneeling Hip Rock

    Episode 13