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)
Dumbbell Plank Pull
A. From an all fours/quadruped position
B. High plank position on knees
C. High plank position on toes
Alternating Leg Extension
A. Bodyweight holding arms up - can decrease intensity by adding a bend in the knee and tapping heel to ground instead of extending leg fully
B. Hold onto a weight
Bear Plank Crawl
A. Keep knees on the ground and alternate tapping the opposite shoulder
B. Full crawl from back to front of mat for the suggested length of time
Half Kneeling Push-Press
Suitcase Carry March