Phase 2 Day 1

Strength

Phase 2 Day 1

Strength
Phase 2, weeks 9 – 16, Build strength through progression

You’ll notice as you progress into this phase, that many of the “workout” exercises from phase 1 are now “warm-up” movements in phase 2. Phase 2 progresses with the next level of exercise selection with more frequent use of external weights compared to phase 2. This phase will promote the building of muscle and bone now that you have a sound foundation to build upon.

Week 1 – 4: use an RPE of 7 for exercises where external weights are used.

Week 5 – 6: use an RPE of 8 for exercises where external weights are used.

Week 7 – 8: use an RPE of 9 for exercises where external weights are used.

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Warm Up - Complete in descending order & repeat a 2nd time if needed

Standing Wall Slides

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Marching Glute Bridge - Warm Up

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Foam Roll Series

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Workout

- Complete the circuit in descending order & repeat 3 times, taking rest breaks when needed

One Arm Row On Bench

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Modified Deadbug (no arms)

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Modified DB/KB RDL

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Full kneeling Goblet Shoulder Press

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Banded & Weighted Glute Bridge

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Cool Down

Side Lying Hip Flexor & Quad Stretch

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Standing Figure 4 with Lat Stretch - Cooldown

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Adductor & Hamstring V stretch

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