Strength Program 102
4 Seasons
About Strength Program 102
This is an intermediate strength program that builds on from program 101. However, if you feel like you already have a great baseline of strength training - this is a great place to start!
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 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,
-Andrea
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Everything-You-Need-To-Know:Start-Here!
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3.51 MBStrength-102-Gym-Guide
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872 KBWeightLog102
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212 KBWeeklyChecklist102
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35min Full Body - Workout #1 | STRENGTH 102
Episode 1
This is workout #1 from the AFFM Strength Program 102 - It can be completed on its own or by following along with the program
Equipment Needed:
-medium - heavy weight for deadlifts
-light - medium for chest presses and kneeling overhead presses
-light weights for shoulder raisesFocus: Upper B...
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35min Full Body - Workout #2 | STRENGTH 102
Episode 2
This is workout #2 from the AFFM Strength Program 102 - It can be completed on its own or by following along with the program
Equipment Needed:
-medium - heavy weight for squats
-medium for rows
-light - medium for dumbbell lat pull down + bicep curlsFocus: Upper Body Pull - Lower Body Push: ...
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35min Full Body - Workout #3 | STRENGTH 102
Episode 3
This is workout #3 from the AFFM Strength Program 102 - It can be completed on its own or by following along with the program
Equipment Needed:
-medium - heavy weight for lunges + rear foot raised good-morning
-light - medium for single arm kneeling overhead press
-heavy weights for standing ma... -
18:32Episode 420min Full Body | MOBILITY 102
Episode 4
This is the mobility sequence from the AFFM Strength Program 102 - It can be completed on its own or by following along with the program
Equipment Needed: Space to move around and possibly something to hold on to help with balance (a wall, table, chair)
Focus: back, shoulders, glutes, hamstrin...
