RIDESTRONG DB CIRCUITS A
PROGRAM OVERVIEW
DIFFICULTY: Intermediate
VOLUME / TIMING: Low / Anytime
PROGRAM STRUCTURE: 8 weeks / 2 x 20-Minute Strength Sessions each week. You will perform the same training sessions for 2 consecutive weeks before moving on to new training sessions.
SESSION STRUCTURE: 20 Minute Every Minute on The Minute Strength Work
EQUIPMENT: Dumbbells (ideally progressive in weight light-heavy), Box or Bench.
FOCUS: Time efficient strength development & core stability for being stronger on the bike.
MOVEMENT VIDEO LIBRARY
WEEK 1 & 2
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Goblet Squats x 10-15
min 2) Push-up + Shoulder Tap x 8-12
min 3) Offset Split Squat x 5-8 each
min 4) Oblique Side Bend x 8-12 each
min 5) Bridge + Floor Press x 25 sec reps + 25 sec hold
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Vertical DB Deadlift x 10-15
min 2) Supported Bent Over Row x 6-10 each side
min 3) Weighted Glute Bridge x 25 sec reps / 25 sec hold
min 4) Bear Hold DB Drag x 8-12 each side
min 5) DB Curl + Halo x 6-10
WEEK 3 & 4
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Goblet Reverse Lunge + Knee Tuck x 5-8 each
min 2) 1/2 get-up x 3-5 each
min 3) Offset FR Squat x 5-8 each
min 4) Base Stance Diagonal Rip x 6-10 each
min 5) 1/2 kneeling overhead press x 5-8 each
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Offset suitcase Deadlift x 5-8 each
min 2) Renegade Row x 6-10 each
min 3) Weighted single leg bridge x 6-10 each
min 4) Anchored deadbug x 8-12 each
min 5) 1-leg Balance + bicep curl x 6-10 each
WEEK 5 & 6
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Goblet Squats x 8-12
min 2) Push-up + Shoulder Tap x 25 sec each
min 3) Offset split squat x 5-8 each
min 4) Staggered oblique side bend x 8-12 each side
min 5) Bridge + 1-arm Floor Press x 5-8 each side
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) DB deadlift x 8-12
min 2) Alt. bent over row x 5-8 each
min 3) Weighted glude bridge x 35 sec reps / 15 sec hold
min 4) Bear hold DB drag x 8-12 each
min 5) PS Curl + Halo x 3-5 each
WEEK 7 & 8
SESSION A
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Goblet reverse lunge + knee tuck x 5-8 each
min 2) 1/2 get up x 3-5 each
min 3) Offset FR squat x 5-8 each
min 4) Staggered diagonal rip x 6-10 each
min 5) 1/2 kneeling overhead press x 5-8 each
SESSION B
-
1 ROUND: 30 SEC EACH
1. Knee tucks
2. Figure 4 pulls
3. Flamingos
4. Inchworm + Worlds Greatest
5. Cat Cow
6. Alternating Bird Dog Reach
7. Prone T
8. Prone Y
9. Bridge Hold
10. Bridge Pulse
11. Full Body Rotations
12. Cuban Press
13. Hinge + Reach
14. Airplane
15. Cossack Squat
16. Air Squat
17. Alt. Reverse Lunge
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Offset suitcase deadlift x 5-8 each
min 2) Renegade row + pause x 5-8 each
min 3) Weighted 1-leg bridge x 8-12 each
min 4) Anchored leg lift x 10-15
min 5) 1-leg balance + bicep curl x 6-8 each