RIDESTRONG DB CIRCUITS B
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) DB front squat x 6-10
min 2) Push-up + flag x 25 sec each
min 3) DB goblet cossack squat x 5-8 each
min 4) Split stance halo x 3-4 each
min 5) DB bridge + alt. floor 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) Kickstand deadlift x 5-8 each
min 2) Anchored bridge march x 40-50 sec
min 3) Split stance 1-arm bent over row x 5-8 each
min 4) Pedal stance diagonal rip x 5-8 each
min 5) Bear + DB drag + row x 5-8 each
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) Suitcase reverse lunge + knee tuck x 5-8 each
min 2) 1/2 kneeling rainbow reach x 3-5 each
min 3) DB swings x 10-15
min 4) Split stance offset overhead press x 5-8 each
min 5) Bicycle x 40-50 sec
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) High hip bear + Mtn Climber x 40-50 sec
min 3) 1/2 kneeling diagonal reach x 5-8 each
min 4) Bench hip lift x 10-15
min 5) 1-leg balance + bicep curl x 4-6 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) DB front squat x 6-10
min 2) Push-up + alt. T x 25 sec each
min 3) DB ipsi cossack squat x 5-8 each
min 4) Pedal stance halo x 3-4 each
min 5) Bridge + alt. floor 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) Kickstand deadlift x 5-8 each
min 2) Anchored 1-leg bridge x 25 sec each
min 3) Split stance 1-arm bent over row x 5-8 each
min 4) Pedal stance diagonal rip x 5-8 each
min 5) Bear + DB drag + row x 5-8 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) Suitcase reverse lunge + knee tuck x 5-8 each
min 2) Crab bridge + same side reach x 25 sec each
min 3) DB swing x 10-15
min 4) 1-leg balance + offset overhead press x 5-8 each
min 5) OAOL v-up x 40-50 sec
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) High hip bear + mtn climber x 40-50 sec
min 3) Split stance diagonal reach x 5-8 each
min 4) Bench hip lift (loaded) x 10-15
min 5) 1-leg balance + alt. bicep curl x 4-6 each arm + leg