ALL-AROUND DB PROGRESSIVE STRENGTH B
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 Ball
FOCUS: Full body Strength Development through progressive training.
MOVEMENT VIDEOS
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) Front squat x 12
2) RNT SS Hold x 30s ea
3) Step up jump x 2 each
4) Rest 60 sec -
3 Rounds:
1) 1-leg RDL x 6 each
2) Renegade Row x 10 each
3) 60s rest -
3 Round EMOM:
MIN 1) Bridge Floor Press x 12
MIN 2) Bench Dips x 12
MIN 3) Bear Kick Through x 8ea -
9 Minute REPEAT:
1) Hanging Knee Tucks x 12
2) Triplanar Hop x 2 each
3) Goblet Side Step x 12 each direction
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) DB Clean x 4
2) Rev. Lunge x 4 each
3) Push Press x 4
4) Rest 60 sec -
3 Rounds:
1) OAOL DL + Row x 8 each
2) SASL Deadbug Reach x 12 each
3) Rest 60 sec -
3 Rounds:
1) Yoga Push-up / DD + push up x 8
2) Offset OH Fwd Lunge x 8 each
3) Rest 60 sec -
3 Rounds: 45 sec on / 15 sec off
1) Hollow Hold
2) Miniband Side Steps w/ 1-leg balance
3) Hinge + Scaption Reach
4) Squat 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) DB Deadlift x 12
2) swiss ball 1-leg hamstring curl x 6 each
3) Rest 60 sec -
3 Rounds:
1) Cossack squat x 12 (Goblet)
2) Alt. Bent over row x 10 each
3) Rest 60 sec -
3 Round EMOM:
1) Pull-ups x 5-15
2) Swiss ball knee tucks x 15
3) split stance overhead press x 8 each -
9 Min REPEAT:
1) DB Hip Lift x 15
2) OAOL V-up x 12 each
3) Burpee x 9
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 10
2) RNT Split Squat x 5 each
3) Step up jump x 3 each
4) Rest 60 sec -
4 Rounds:
1) 1-leg RDL x 5 each
2) Renegade Row x 8 each
3) Rest 60 sec -
4 Round EMOM:
1) Alt. Bridge Floor Press x 10 each
2) Bench Dips x 10
3) Bear: Shoulder Taps / Kick Through x 6 ea (6 taps each side, 6 kick through each side) -
10 Min REPEAT:
1) Skater Hops x 10 each
2) Hanging Knee Tucks x 15
3) Flutter Kicks x 20 each
4) Bridge March x 25 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) DB Clean x 5
2) Rev. Lunge x 5 each
3) Push Press x 5
4) Rest 60 sec -
4 Rounds:
1) OAOL DL + Row x 6 each
2) SASL Deadbug Reach x 12 each
3) Rest 60 sec -
4 Rounds:
1) Shoulder Tap Yoga Push-up x 6
2) Offset OH Fwd Lunge x 8 each
3) Minimal Rest -
3 Rounds: 50 sec on / 10 sec off
1) Hollow Hang
2) Miniband Side Steps w/ 1-leg balance
3) 1-leg Hinge + Reach + Knee Tuck (25 sec each side)
4) Lateral Squat hold (25s each side)
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) DB Deadlift x 10 (inc. weight)
2) swiss ball 1-leg hamstring curl x 5 each (slow)
3) Rest 60 sec -
4 Rounds:
1) Cossack squat x 10 (Goblet)
2) Alt. Bent over row x 8 each
3) Rest 60 sec -
4 Round EMOM:
1) Pull-ups x 5-15
2) Swiss ball knee tucks x 15
3) split stance overhead press x 6 each (inc. weight) -
10 Min REPEAT:
1) Plank walk + DB Drag x 5 each
2) Squat + Diagonal Medball Reach x 5 each
3) Medball V-up Pass x 10
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 -
5 Rounds:
1) Front squat x 8
2) RNT Split Squat x 5 each
3) Step up jump x 3 each
3) Rest 60 sec -
5 Rounds:
1) 1-leg RDL x 5 each
2) Renegade Row x 8 each
3) Rest 60 sec -
4 Round EMOM:
1) 2-arm / 1-arm bridge floor press x 5 reps each
2) Bench Dips x 12
3) DD + Kick Through x 6 -
10 Min REPEAT:
1) Box Jump x 6
2) Log Rolls x 3
3) Hanging Knee Tucks x 9
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) DB Clean x 6
2) Rev. Lunge x 6 each
3) Push Press x 6
4) Rest 60 sec -
4 Rounds:
1) OAOL DL + Row x 8 each
2) SASL PB Deadbug Reach x 12 each
3) Rest 60 sec -
4 Rounds:
1) Shoulder Tap Yoga Push-up x 8
2) Offset OH Fwd Lunge x 8 each
3) Rest 60 sec -
3 Rounds: 50 sec on / 10 sec off
1) Hollow Hang (knee tuck every 10sec)
2) Miniband Side Steps / Miniband Squats (25s ea)
3) 1-leg balance + Halo (25s each side)
4) Lateral Squat hold (25s each side)
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 -
5 Rounds:
1) DB Deadlift x 8 (inc. weight)
2) swiss ball 1-leg hamstring curl x 6 each (slow)
3) Rest 60 sec -
5 Rounds:
1) Cossack squat x 8 (Goblet)
2) Alt. Bent over row x 8 each
3) Rest 60 sec -
5 Round EMOM:
1) Pull-ups x 5-15
2) Swiss Ball Knee Tuck x 15
3) split stance overhead press x 6 each -
10 Min REPEAT:
1) Burpee Hop Over x 5
2) DB Drag x 10 each
3) Anchored Knee Tucks (holding DB) x 15
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) RNT Split Squat x 6 each
3) RNT Split Squat hol x 20 sec
4) Rest 60 Sec -
3 Rounds:
1) 1-leg RDL x 6 each
2) Renegade Row x 8 each
3) Rest 60 sec -
3 Round EMOM:
1) Bridge floor press x 6 (2-arm / 1-arm - perform 6 of each)
2) Crab Bridge x 12
3) DD + Kick Through x 6 each side -
12 Min REPEAT:
1) Air Squat + knee tuck x 10
2) 1-leg lateral line hops x 10 each
3) 1/2 get-up x 5 each
4) Bear Crawl Box x 5 steps each direction
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) DB Clean x 6
2) Rev. Lunge x 6 each
3) Push Press x 6
4) Rest 60 sec -
3 Rounds:
1) OAOL DL + Row x 10 each
2) SASL PB Deadbug Reach x 15 each
3) Rest 60 sec -
3 Rounds:
1) Shoulder Tap Yoga Push-up x 8
2) Offset OH Fwd Lunge x 6 each
3) Rest 60 sec -
3 Rounds: 50 sec on / 10 sec off
1) Hollow Hang (knee tuck every 10sec)
2) Bridge March
3) Airplane Hold + Cuban Press
4) Miniband side step + squat
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) DB Deadlift x 10 light
2) swiss ball 2-leg hamstring curl x 10
3) Rest 60 sec -
3 Rounds:
1) Cossack squat x 10 each (no weight)
2) Alt. Bent over row x 10 each
3) Rest 60 sec -
3 Round EMOM:
1) Pull-ups x 5-15
2) Swiss ball knee tucks x 15
3) split stance overhead press x 8 each -
12 Min REPEAT:
1) Walking Lunge x 12 each
2) OAOL V-up x 12 each
3) Sprawl + borad jump x 6
4) Push-up x 12
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.