Phase 3, weeks 17 – 24, Continue to build strength, muscle and bone

You’ve spent the last 4 months building up your capacity to take on loaded movements. This is a fantastic place to be as we can continue to build muscle and bone while relying on all the work we have previously completed. You’ll notice how a majority of the exercises in this phase require the use of external weights (dumbbells, kettlebells, resistance bands, etc.) as you progress in your ability to engage your body. As before, begin conservatively & prioritize the quality of each rep.

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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.

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