Strength Program 103
4 Seasons
About Strength Program 103
This is an advanced strength program that builds on from program 102. However, if you feel like you already have a great baseline of strength training and want a challenge - you could start here!
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. There is also the option to use barbells if you have past experience with them - however I do not demo the exercises using them.
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
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2. 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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3.52 MBStrength-103-Gym-Guide.pdf
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872 KBWeightLog103.pdf
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213 KBWeeklyChecklist103.pdf
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35min Full Body - Workout #1 | STRENGTH 103
Episode 1
This is workout #1 from the AFFM Strength Program 103 - It can be completed on its own or by following along with the program
Equipment Needed:
-light-medium for over head presses and lateral raises
-medium for chest presses
-heavy weights for deadliftsFocus: Mixed: Hamstrings, Glutes, Core, ...
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40min Full Body - Workout #2 | STRENGTH 103
Episode 2
This is workout #2 from the AFFM Strength Program 103 - It can be completed on its own or by following along with the program
Equipment Needed:
-light-medium for split squats + bicep curls
-medium for single arm row + double arm bent over row
-heavy weights for squatsFocus: Mixed: Core, Quads...
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40min Full Body - Workout #3 | STRENGTH 103
Episode 3
This is workout #3 from the AFFM Strength Program 103 - It can be completed on its own or by following along with the program
Equipment Needed:
-light - medium for SL deadlift + SA overhead press
-heavy for standing marches
*optional elevated surface for Bulgarian split squatFocus: Mixed: Cor...
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28:01Episode 430min Full Body | Mobility 103
Episode 4
This is the mobility sequence from the AFFM Strength Program 103 - It can be completed on its own or by following along with the program
Equipment Needed: Space to move around, access to a wall or something to hold onto thats shoulder height from a half kneeling position, and optional light-med...
