Developing a Stronger body takes time. Over the next 12 months, we are going to showcase 24 different workouts, using progressions of the squat, hinge, push, pull and carry. We will guide you systematically through progressions that we’ve used with our athletes to get them strong, but also teach them how to move properly, without getting injured.
The workouts will be total body and you can adjust the intensity and volume to match your specific goal.
Use this chart as a benchmark for intensity, reps, tempo, rest, etc.
1a. Zercher Squat
1b. Eccentric Pull Up
2a. Bulgarian Split Squat
2b. 2 Arm Suspension Rows
3a. Eccentric Step Down
3b. Handstand w/ Shoulder Touch
1a. Heax Bar Deadlift
1b. SA Dumbbell Chest Press
2a. Lateral Step Lunge
2b. SB Fwd/Bck Pull
3a. Racked Carry
3b. Half Kneeling 2 Hand Landmine Press