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. Staggered Asym SB Squat
1b. Gi Grip Pull Ups
2a. SB Rotational Lunge 1
2b. Alternating DB Rows
3a. Explosive Step Up
3b. SA Overhead Press
1a. Fat Grip Deadlift
1b. Power Wheel Roll out 1
2a. Unconventional Lunge Series (front load)
2b. Band Standing Hip Extension
3a. SA Overhead Carry
3b. Half Kneeling SA Landmine Press