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. Landmine Squat
1b. Mixed Grip Pull Ups (choose 2 diff grips)
2a. Lateral Step Lunge (front load)
2b. Crosscore Alt Rows
3a. Banded Step Up
3b. KB Windmill
1a. Hinge w/ High Pull
1b. Rev Alligator Crawls
2a. Conventional Lunge Pivot w/ Front Load
2b. Lateral Rope Pull
3a. Racked Carry
3b. Kneeling SA Landmine Press