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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00:26Episode 1
90/90s w2-3sec hold
Episode 1
Option:
A. Hands on the ground behind you as you switch side to side
B. Hands out in front of you to increase intensity -
00:17Episode 2Good Mornings
Episode 2
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00:23Episode 4Kickstand Deadlift
Episode 4
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 -
00:14Episode 5
Hip Thrust
Episode 5
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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00:17Episode 690/90 Hold
Episode 6
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 -
00:18Episode 7
Adductor Hip Rock w/Twist
Episode 7
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00:12Episode 8
Split Squat Hold
Episode 8
Option:
A. Hold in half-kneeling position push-pulling legs together staying tall and breathing
B. Lift the bottom knee up and hold -
00:23Episode 10
Single Legged Squat
Episode 10
Options:
A. One leg to sit down - 2 legs to stand up
B. One leg down - one leg to stand up
C. Add weight*To decrease intensity bring increase the height of the seat/bench. You can do this by using a pillow(s) (at home) or plates (at the gym)
*To increase intensity just lightly tap your butt ... -
00:15Episode 11
Rear Foot Elevated Quad Stretch
Episode 11
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00:24Episode 12Worlds Greatest Stretch
Episode 12
Option:
A. Keep back knee on the ground when you twist
B. Lift back knee to increase intensity -
00:22Episode 13Step Back Lunge w/Reach
Episode 13
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 -
00:15Episode 14Step Back Lunges
Episode 14
Options:
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... -
00:30Episode 15
Rear Foot Raised Good Morning
Episode 15
Options:
A. Bodyweight - hands can be on hips, extended out like the regular good morning demo video, or hands on opposite shoulders
B. With weights - you can hold onto two weights or 1 weight in the hand with the leg on the bench -
00:22Episode 16Lower Body Figure 4
Episode 16
Options:
A. From a lying down position
B. Seated
