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Principles of Strength
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Program A - Two 45-minute sessions per week
Week 1 - Session 1: Upper Focus10 Topics -
Week 1 - Session 2: Core Focus10 Topics
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Week 2 - Session 3: Lower Focus10 Topics
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Week 2 - Session 4: Core Focus10 Topics
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Week 3 - Session 5: Upper Focus10 Topics
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Week 3 - Session 6: Core Focus10 Topics
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Week 4 - Session 7: Lower Focus10 Topics
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Week 4 - Session 8: Core Focus10 Topics
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Week 5 - Session 9: Upper Focus10 Topics
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Week 5 - Session 10: Core Focus10 Topics
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Week 6 - Session 11: Lower Focus10 Topics
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Week 6 - Session 12: Core Focus10 Topics
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Program B - Two 60-minute sessions per weekWeek 1 - Session 1: Upper Focus10 Topics
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Week 1 - Session 2: Core Focus10 Topics
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Week 2 - Session 3: Lower Focus10 Topics
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Week 2 - Session 4: Core Focus10 Topics
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Week 3 - Session 5: Upper Focus10 Topics
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Week 3 - Session 6: Core Focus10 Topics
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Week 4 - Session 7: Lower Focus10 Topics
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Week 4 - Session 8: Core Focus10 Topics
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Week 5 - Session 9: Upper Focus10 Topics
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Week 5 - Session 10: Core Focus10 Topics
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Week 6 - Session 11: Lower Focus10 Topics
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Week 6 - Session 12: Core Focus10 Topics
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Program C - Three 60-minute sessions per weekWeek 1 - Session 1: Upper Focus12 Topics
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Stretch A: Follow Along
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Warmup A: Follow Along
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Tuck Holds: 3 x 5 seconds
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Regular Handstand: 3 x 20 seconds
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Ball Tucks: 3 x 10
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3 Squats 1 Jump: 3 x 10
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Regular Pushup: 3 x 10
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Straddle Hold: 3 x 5 seconds
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Superman Hold: 2 x 60 seconds
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Leg Lifts in Straddle: 3 x 5
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Elbows-In Pushup: 3 x 10
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Shoulder Pushup: 3 x 15
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Stretch A: Follow Along
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Week 1 - Session 2: Core Focus12 Topics
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Week 1 - Session 3: Lower Focus12 Topics
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Stretch A: Follow Along
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Warmup A: Follow Along
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Long Jumps: 3 x 7
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Sock Slide: 3 x 10
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Planks, Opposite Knee to Elbow: 2 x 10
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Tuck Hold: 3 x 5
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Mountain Climber: 3 x 20
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Knee to Elbow Jump Half Turn: 3 x 10
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Plank Lift Opposite + Elbow: 2 x 10
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Shoulder Pushup: 3 x 15
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Lunges Jump to Switch: 3 x 10
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Wall Sit: 2 x 60 seconds
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Stretch A: Follow Along
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Week 2 - Session 4: Upper Focus12 Topics
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Week 2 - Session 5: Core Focus12 Topics
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Week 2 - Session 6: Lower Focus12 Topics
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Week 3 - Session 7: Upper Focus12 Topics
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Week 3 - Session 8: Core Focus12 Topics
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Week 3 - Session 9: Lower Focus12 Topics
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Week 4 - Session 10: Upper Focus12 Topics
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Stretch B
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Warmup B
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Regular Pushup: 3 x 15
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Regular Handstand: 3 x 30 seconds
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Situps, Elbow to Opposite Knee: 3 x 20
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Relevée: 3 x 20 seconds
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Tuck Holds: 4 x 5 seconds
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Shoulder Pushups: 3 x 20
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Plank Side Crunch: 2 x 10
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Lunges Jump to Switch: 3 x 15
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Straddle Hold: 4 x 5 seconds
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Elbows-In Pushups: 3 x 15
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Stretch B
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Week 4 - Session 11: Core Focus12 Topics
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Week 4 - Session 12: Lower Focus12 Topics
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Week 5 - Session 13: Upper Focus12 Topics
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Week 5 - Session 14: Core Focus12 Topics
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Week 5 - Session 15: Lower Focus12 Topics
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Week 6 - Session 16: Upper Focus12 Topics
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Week 6 - Session 17: Core Focus12 Topics
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Week 6 - Session 18: Lower Focus12 Topics
Lesson 1,
Topic 1
In Progress
Balance is something for me to work on. One side is tighter than the other.
Same my right hamstring is so much tighter than the left
That’s normal, one side has to he better… just make sure you don’t neglect the non dominant side
I’m excited for this course, I’m sure it’ll help me become strong ????
Stretching is something that I often neglect. Loved this! Thank you!
I enjoy the relaxing nature of the warm up