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 Staggered Stance Squat
1b. Fat Grip Chins
2a. Front Loaded Drop Step Lunge
2b. SB Cross Body Pull (Pushup Position)
3a. KB Racked Step Up
3b. Fwd/Bck Handstand Wall Walk
1a. Staggered Stance Deadlift
1b. Crosscore Alternating Pushups
2a. Curtsy Lunges
2b. Lat SB Pull + Crawl
3a. Suitcase Carry
3b. Kneeling Arch Press