RIDESTRONG DB PROGRESSIVE STRENGTH A

 
 

PROGRAM OVERVIEW

DIFFICULTY: Intermediate - Advanced

VOLUME / TIMING: Moderate - High / Off-Season - lower volume riding period.

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 Swiss Ball, Miniband

FOCUS: Progressive Strength Development & Core Stability for being stronger on the bike.

MOVEMENT VIDEO LIBRARY

 

WEEK 1

SESSION A

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:

    MIN 1) Push-ups (banded) x 15

    MIN 2) 1-arm Farmer March x 25s ea

    MIN 3) Flag Hold x 25s ea

  • 3 ROUND EMOM:
    EVERY MINUTE ON THE MINUTE
    MIN 1) Hollow Hang x 45s
    MIN 2) Down dog to shoulder tap x 45s
    MIN 3) Crab Bridge x 45s"

SESSION B

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) 1-arm BW Row x 8 each
    2) Swiss Ball Push-up + Knee tuck x 8-12
    3) 60 sec rest between rounds

  • 3 Rounds:
    1) Offset Split Squat x 10 each
    2) Box Jump x 12
    3) 60 sec rest between rounds

  • 3 Rounds:
    1) Swiss Ball Saws x 15
    2) 2-leg Hamstring Curls x 15
    3) 60 sec rest between rounds

  • 3 ROUNDS:
    45 SEC ON / 15 SEC OFF
    1) Counter Pressure Bridge R
    2) Counter Pressure Bridge L
    3) Hinge + Scaption Reach
    4) Side Plank R
    5) Side Plank L

SESSION C

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 DL x 12
    2) RFE Hinge Hold x 30 sec each
    3) Box Jumps 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:
    MIN 1) Bench Hip Lift x 15
    MIN 2) TRX Fallout x 12
    MIN 3) 1/2 Kneeling Press x 8 each

  • 3 ROUND EMOM:
    MIN 1) DB Drags x 10 each
    MIN 2) Banded Chops x 12 each

OVERVIEW

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

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:
    MIN 1) Push-ups (banded) x 10
    MIN 2) 1-arm Rack March x 25s ea
    MIN 3) Side Plank x 25s ea

  • 4 ROUND EMOM:
    MIN 1) Hollow Hang x 45s
    MIN 2) Down Dog + Push-up x 45s
    MIN 3) Bridge March x 45s

SESSION B

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) Loaded 1-arm TRX Row x 6 each
    2) Swiss Ball Push-up + Knee tuck x 6-10
    3) 60 sec rest between rounds

  • 4 Rounds:
    1) Offset split Squat x 6 each
    2) Box Jump x 10

  • 4 Rounds:
    1) Swiss Ball Rollouts x 12
    2) 2-leg Hamstring Curls x 12
    3) 1-leg Hamstring Curl x 4 each
    4) 60 sec rest between rounds

  • 3 ROUNDS:
    50 SEC ON / 10 SEC OFF
    1) Miniband side step + single leg balance
    2) Miniband Squats
    3) Hinge + Scaption Reach
    4) Side Plank R + Clamshell
    5) Side Plank L + clamshell

SESSION C

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 102each (2 DB)
    2) SS Bent Over Row x 8 each (1-arm)
    3) 60 sec rest

  • 4 Round EMOM:
    MIN 1) Loaded Hip Lift x 12 (med-heavy DB)
    MIN 2) TRX Rollout x 10
    MIN 3) 1/2 kneeling press x 6 (inc. weight)

  • 4 ROUND EMOM:
    MIN 1) DB Drags x 10 ea
    MIN 2) Split Stance Banded Chops x 10 ea

OVERVIEW

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

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) 60 sec rest

  • 4 ROUNDS:
    1) Ipsi/Off 1-leg RDL x 6 each
    2) TRX Row x failure
    3) 60 sec rest

  • 4 ROUND EMOM:
    MIN 1) Push-ups (banded) x failure
    MIN 2) Rack + Low March x 25s ea
    MIN 3) Side Plank + Abduction* x 25s ea

  • 4 ROUND EMOM:
    MIN 1) Hollow Hang x 45s
    MIN 2) High Hip Bear Crawl x 45s
    MIN 3) SL Bridge x 25s ea

SESSION B

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) Loaded 1-arm BW Row x 8 each
    2) Swiss Ball Push-up + Knee tuck x 10
    3) 60 sec rest between rounds

  • 5 ROUNDS:
    1) Offset Split Squat x 8 each
    2) Box Jump x 10
    3) 60 sec rest between rounds

  • 4 ROUNDS:
    1) Swiss Ball Rollouts x 12
    2) 2-leg Hamstring Curls x 10
    3) 1-leg Hamstring Curl x 6 each
    4) 60 sec rest

  • 3 ROUNDS:
    50 SEC ON / 10 SEC OFF
    1) Miniband Alt. Diagonal kick back
    2) Swiss Ball Balance
    3) Airplane Scaption reach x 25s ea
    4) Heavy Farmers March R
    5) Heavy Farmers March L

SESSION C

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 x 8
    2) Airplane scaption x 30 sec each
    3) Box Jump x 6
    4) 60 sec rest

  • 4 ROUNDS:

    1) Suitcase Lunge x 8 each
    2) Split Stance Bent Over Row x 8 each
    3) 60 sec rest

  • 5 ROUND EMOM:
    1) Loaded Hip Lift x 12
    2) TRX Fallout x 12
    3) 1/2 Kneeling Press x 6 each

  • 4 ROUND EMOM:
    MIN 1) DB Drags x 10 ea
    MIN 2) Side Step + Rotation x 8

OVERVIEW

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

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) 60 sec rest

  • 3 Rounds:
    1) Ipsi/Off 1-leg RDL x 5 each
    2) TRX Row x 10
    3) 60 sec rest

  • 3 Round EMOM:
    1) Push-Ups x 10-25
    2) High Low March x 25 sec each
    3) Flag Hold x 25 sec each side

  • 3 Round EMOM:
    1) Hollow Hang x 45 sec
    2) Down Dog + push-up x 45s
    3) Crab Bridge Pulse x 45 sec

SESSION B

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) Loaded 1-arm BW Row x 8 each
    2) Swiss Ball Push-up + Knee tuck x 10
    3) 60 sec rest between rounds

  • 3 ROUNDS:
    1) Offset Split Squat x 8 each
    2) Box Jump x 10
    3) 60 sec rest between rounds

  • 3 ROUNDS:
    1) Swiss Ball Rollouts x 15
    2) 2-leg Hamstring Curls x 15
    3) 60 sec rest between rounds

  • 4 Rounds: 30 sec each
    1) Miniband Split stance walk R
    2) Miniband Split stance walk L
    3) Hinge + Scaption Reach
    4) Mountain Climb Plus R
    5) Mountain Climb Plus L

SESSION C

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) 1-leg Hinge + Reach 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:
    1) Loaded Hip Lift x 12
    2) Extended plank x 50s
    3) 1/2 kneeling press x 8ea

  • 4 Rounds: 30 Sec each
    1) OAOL V-up
    2) OAOL Superman
    3) Downdog Hold
    4) Hollow Hold

OVERVIEW

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.