ALL-AROUND DB PROGRESSIVE STRENGTH A
PROGRAM OVERVIEW
DIFFICULTY: Intermediate - Advanced
VOLUME / TIMING: Moderate / Anytime
PROGRAM STRUCTURE: 4 weeks - 3 Sessions / week
SESSION STRUCTURE: 45-60 minutes of strength training.
EQUIPMENT: Dumbbells (light / medium / heavy), Pull Up Bar, Bench, Plyo Box, Suspension Trainer, Long Exercise Bands, Exercise ( Swiss) Ball
FOCUS: Full body Strength Development through progressive training.
MOVEMENT VIDEO LIBRARY
WEEK 1
SESSION A
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
3 Rounds:
1) Goblet Squat x 12
2) SS Hold x 25s ea
3) Split Jump x 2 each
4) 60 sec rest -
3 Rounds:
1) Ipsi/Off 1-leg RDL x 6 each
2) TRX Row x 15
3) 60 sec rest -
3 Round EMOM:
1) Push-ups (banded) x 15
2) 1-arm Farmer March x 25s ea
3) Flag Hold x 25s ea -
3 Round EMOM:
1) Hollow Hang x 45s
2) Down dog to shoulder tap x 45s
3) Crab Bridge x 45s
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
3 Rounds:
1) Push-up + Renegade Row x 6 each
2) Hanging Knee Tucks x 12
3) 60 sec rest -
3 Rounds:
1) Turkish Get-up x 3 each
2) 60 sec rest -
3 Rounds:
1) Zurcher Goodmorning x 12
2) Cossack Squat x 12 each
3) 60 sec rest -
REPEAT for 10 Minutes
1) Narrow Grip Push-up x 10
2) Sprawl + Hop Over x 10
3) Air Squat x 15
4) Hollow Hold + Knee Tuck x 20
SESSION C
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
3 Rounds:
1) Sumo Deadlift x 12
2) RFE Hinge Hold x 30s ea
3) Box Jump x 4
4) 60 sec rest -
3 Rounds:
1) Goblet Lunge x 12 each
2) Bent Over Row x 10
3) 60 sec rest -
3 Round EMOM:
1) Bench Hip Lift x 15
2) TRX Rollout x 12
3) 1/2 kneeling press x 8 ea -
3 Round EMOM:
MIN 1) DB Drags x 10 ea
MIN 2) Banded Chops x 12 ea
Welcome to Week 1 of the program! Use this week to feel out the movements that you’ll build through over these next 4 weeks. This week will be slightly lower in volume, so select weights that allow you to perform with perfect execution.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 2
SESSION A
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
4 Rounds:
1) Front Squat x 8
2) SS AR Hold x 25s ea
3) Split Jump x 3 each
4) 60s rest -
4 Rounds:
1) Ipsi/Off 1-leg RDL x 5 each
2) TRX Row x 10
3) 60s rest -
4 Round EMOM:
1) Push-ups (banded) x 10
2) 1-arm Rack March x 25s ea
3) Side Plank x 25s ea -
4 Round EMOM:
1) Hollow Hang x 45s
2) Down Dog + Push-up x 45s
3) Bridge March x 45s
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
4 Rounds:
1) Push up + Renegade Row x 6 each
2) Hanging Knee Tucks x 10
3) 60 sec rest -
4 Rounds:
1) Turkish Get-up x 2 each side
2) 60s rest -
4 Rounds:
1) Zurcher Goodmorning x 10
2) Goblet Cossack Squat x 10 each
3) 60 sec rest -
REPEAT for 10 Minutes
1) Jumping Lunge x 4 each
2) Burpee x 8
3) DB Swings x 12
4) Hollow + KT x 16
SESSION C
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
4 Rounds:
1) Sumo Deadlift (2xDB) x 8
2) Airplane Scaption x 25s ea
3) Box Jump x 4
4) 60s rest -
4 Rounds:
1) Suitcase Lunge x 10 each (2 DB)
2) SS Bent Over Row x 10 each (1-arm)
3) 60s rest -
4 Round EMOM:
1) Loaded Hip Lift x 12 (med-heavy DB)
2) TRX Rollout x 10
3) 1/2 kneeling press x 6 (inc. weight) -
4 Round EMOM:
1) DB Drags x 10 ea
2) Split Stance Banded Chops x 10 ea
Welcome to Week 2! This week, you’ll see the exercises remain the same and the set/rep schemes will change slightly. As the reps reduce, if you feel confident, try increasing your weight. But, make sure that you’re executing each movement with great form.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 3
SESSION A
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
4 Rounds:
1) Front Squat x 6
2) SS AR Hold x 30s ea
3) Split Jump x 4 each
4) 60s rest -
4 Rounds:
1) Ipsi/Off 1-leg RDL x 6 each
2) TRX Row x failure
3) 60s rest -
4 Round EMOM:
1) Push-ups (banded) x failure
2) Rack + Low March x 25s ea
3) Loaded Side Plank x 25s ea -
4 Round EMOM:
1) Hollow Hang x 45 sec
2) High Hip Bear Crawl x 45 sec
3) 1-Leg Bridge x 25 sec each
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
5 Rounds:
1) Push-up + Renegade Row x 6 each
2) Hanging Knee Tucks x 10
3) 60s rest -
4 Rounds:
1) Turkish Get-up x 3 each side
2) 60s rest -
4 Rounds:
1) Zurcher Goodmorning x 8
2) Goblet Cossack Squat x 6 each
3) 60s rest -
REPEAT for 10 Minutes
1) Burpee Box Jump x 6
2) OAOL V-up x 12 each
SESSION C
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
3 Rounds:
1) Sumo Deadlift x 8
2) Airplane Hold + Scaption Reach x 30s ea
3) Box Jump x 6
4) 60 sec rest -
4 Rounds:
1) Suitcase Lunge x 8 each
2) Split Stance Bent Over Row x 8ea
3) 60 sec rest -
3 Round EMOM:
Every Minute on the Minute
Min 1) Loaded Hip Lift x 12
Min 2) TRX Rollout x 12
Min 3) 1/2 kneeling press x 6 ea -
4 Round EMOM:
Every Minute on the Minute
MIN 1) DB Drags x 10 ea
MIN 2) Side Step + Rotation x 8 each
Peak Week is here! This week is the peak of your build. Work hard in each session, increase your weights if you feel confident, and crush each movement!
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 4
SESSION A
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
3 Rounds:
1) Front Squat x 10
2) SS Hold x 30s ea
3) Split Jump x 2 each
4) 60s rest -
3 Round EMOM:
MIN 1) Ipsi/Off 1-leg RDL x 5 each
MIN 2) TRX Row x 10 -
3 Round EMOM:
Every Minute on the Minute
MIN 1) Push-ups x 10-25
MIN 2) Rack + Low March x 25s ea
MIN 3) Flag Hold x 25s ea -
3 Round EMOM:
MIN 1) Hollow Hang x 45 s
MIN 2) Down Dog + push-up x 45s
MIN 3) Crab Bridge Pulse x 45 sec alternating
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
3 Rounds:
1) Push-up + Renegade Row x 6 each
2) Hanging Knee Tucks x 10
3) 60s rest -
3 Rounds:
1) Turkish Get-up x 2 each side
2) 60s rest -
3 Rounds:
1) Zurcher Goodmorning x 10
2) Goblet Cossack Squat x 10 each
3) 60 sec rest -
4 Rounds: 30 sec each
1) Bear hold
2) R side plank
3) L side plank
4) R Bridge
5) L Bridge
6) Hollow Hold
SESSION C
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
3 Rounds:
1) Sumo Deadlift x 10
2) Airplane Hold x 30s ea
3) Box Jump x 6
4) 60s rest -
3 Rounds:
1) Goblet Lunge x 10 each
2) Bent Over Row x 10
3) 60 sec rest -
3 Round EMOM:
MIN 1) Loaded Hip Lift x 12
MIN 2) Extended Plank x 50 sec
MIN 3) 1/2 kneeling press x 8 each -
4 Rounds: 30s ea
1) OAOL V-up
2) OAOL Superman
3) Downdog Hold
4) Hollow Hold
Great work, you’ve made it to our deload week! This week, you’ll experience a reduction in volume and we encourage you to take things fairly light to let your body recover from 3 weeks of a solid build.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.