Strength Program 102
About Strength Program 102
This is an intermediate strength program that builds on from program 101. It's recommended that every start with 101 regardless of past experience. 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.
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
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,
Side Plank Hold
A. Keep bottom knee on the ground
B. Extend both legs straight (staggered feet will be less intense than stacked feet)
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...
Alternating Shoulder Raises
Elevated Thoracic Extension
A. On an elevated surface
B. Can also be done in a high hip Childs pose position
Adductor Hip Rock w/Twist
Single Arm Bent Over Row
Note: Your supporting surface can be to the side or front of you
Reverse Grip Bent Over Row
Note: With this grip style your hands will be facing away from your body aka. a supinated grip
Dumbbell Lat Pull-Down
Can be done either:
A. Lying back on a workout bench (feet can be on the ground if your bench isn't long enough) - note this variation will add a bit more intensity because the range of motion is greater than if you were on the floor
B. From the floor
Alternating Bicep Curl + Around The World
Open Book Hold
A. two knees on the ground
B. bottom leg extended out will add my intensity
Worlds Greatest Stretch
A. Keep back knee on the ground when you twist
B. Lift back knee to increase intensity
Half Kneeling Push-Press
Pronated Grip Single Arm Row
Suitcase Carry March
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...