Tables

Column 1 Column 2 Column 3
Row 1 data data
Row 2 data data
Row 3 data data
Row 4 data data

 
 


 
 

Mon Tue Wed Thu Fri Sat Sun
Strength Day 1 Interval Training Strength Day 2 Complex Training Strength Day 3 Active Rest Recovery Day

 
 

Day 1 Strength Program
A1 Front Squats 4 sets x 5 reps
A2 ½ Kneel Single Arm Shoulder Press 3 sets x 8 reps per side
B1 Feet Elevated Push Ups 10
B2 Bent Over Row 3 sets x 10 reps per side
C1 Feet Elevated Push Ups 10
C2 Farmer Carries 3 sets x 40 ft. carries
C3 Standing Pallof Press 3 sets x 8 reps
D Scapular Circuit 3 sets x 8 reps per direction
*Paired with stretches

 
 


 
 

(novice strength 1)

Day 1 Strength Program
A1 Front Squats 4 sets x 5 reps
A2 ½ Kneel Single Arm Shoulder Press 3 sets x 8 reps per side
B1 Weighted Hip Thrusts 3 sets x 10 reps
B2 Bent Over Row 3 sets x 10 reps per side
C1 Feet Elevated Push Ups 10
C2 Farmer Carries 3 sets x 40 ft. carries
C3 Standing Pallof Press 3 sets x 8 reps
D Scapular Circuit 3 sets x 8 reps per direction
* Paired with stretches

 
 

(novice strength 2)

Day 2 Strength Program
A1 Bench Press 4 sets x 5 reps
A2 Bulgarian Split Squats 3 sets x 6 reps per side or 1 set x 12 reps per side
B1 Pull Ups 4 sets x 3 reps
B2 Goblet or Kettlebell Front Squats 4 sets x 8 reps
B3 Hover Planks aka “Stir the Pot” 3 sets x 5-10 circles left and right
C1 Chest Supported Row 3 sets x 10 reps
C2 Glute Ham Raises or Hamstring Ball Curls 10
D X-band Walks 3 sets x 10 reps per direction
* Paired with stretches

(novice strength 3)

Day 3 Strength Program
A1 Trap Bar Deadlifts 4 sets x 5 reps
**If you don’t have access to a trap bar you can do slightly elevated Conventional or Sumo Deadlifts instead
A2 Barbell Glute Bridges 4 sets x 8 reps
B1 Reverse Lunges from a Deficit 3 sets x 10 reps per side
B2 Alternating Chest Press 3 sets x 8 reps per side
C1 TRX or Inverted Rows 3 sets x 10 reps
C2 Ab Wheel 3 sets x 10 reps
D1 Standing “Ws” with Band 3 sets x 10 reps
D2 Side Planks with Leg Raises 3 sets x 10 reps per side
Stretches