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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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 -
00:14Episode 10
Split Squats
Episode 10
Options:
A. Bodyweight - you could also use the assistance of a TRX or furniture near by for assisted balance
B. With weights - you'll be able to hold on to more weight if you distribute it by holding onto 2 dumbbells. But you could also hold onto 1 dumbbell goblet style if that's what you have ... -
00:35Episode 11Explosive Squats
Episode 11
Options:
A. Low impact - lifting onto toes
B. Higher Impact - Full jump lifting feet off the ground
C. Holding onto a dumbbell goblet style as you jump -
00:15Episode 12
Rear Foot Elevated Quad Stretch
Episode 12
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00:24Episode 13Worlds Greatest Stretch
Episode 13
Option:
A. Keep back knee on the ground when you twist
B. Lift back knee to increase intensity -
00:22Episode 14Step Back Lunge w/Reach
Episode 14
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 -
00:24Episode 15
Single Legged Deadlift
Episode 15
Options:
A. Keeping back foot on the ground - You'll be able to use a heavier weight with this option
B. Elevating the back foot off the groundA note on how to hold weights:
Two Dumbbells: Hold in both hands keeping close to the body
1 Weight: Hold in the hand of the leg that's moving (goin... -
00:23Episode 16Bulgarian Split Squat
Episode 16
Options:
A. Bodyweight
B. With Weight*Can be modified with a regular split squat if you don't have a bench or elevated surface
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00:20Episode 17Single Leg Hip Thrust
Episode 17
Options:
A. Bodyweight
B. Add weight -
00:22Episode 18Lower Body Figure 4
Episode 18
Options:
A. From a lying down position
B. Seated
