RIDESTRONG DB PROGRESSIVE STRENGTH B

 
 

PROGRAM OVERVIEW

DIFFICULTY: Intermediate - Advanced - the training in this program can be scaled up or down based on weight selection.

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

PROGRAM STRUCTURE: 4 weeks - 3 Full Body Strength Sessions / Week

SESSION STRUCTURE: 45-60 minutes of strength training.

EQUIPMENT: Dumbbells (progressive in weight light-heavy), Pull-up Bar, Exercise Bands, Box or Bench, Swiss Ball, Suspension Trainer.

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) 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

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) TRX Archer Row x 10 each
    2) DB Drag x 10 each
    3) 60 sec rest between rounds

  • 3 Rounds:
    1) Offset Rev. Lunge + knee tuck x 10 each
    2) 1-leg Box Jump x 4 each
    3) 60 sec rest between rounds

  • 3 Rounds:
    1) Swiss Ball Rollout + Knee Tuck x 8
    2) Side Plank + Row x 8 each
    3) Medball Push-up x 4-6 each

  • 3 ROUNDS:
    45 SEC ON / 15 SEC OFF
    1) Snow Angel
    2) Swissball Counterpressure Deadbug
    3) Bear Crawl Box
    4) Bench Hip Lift

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) DB Deadlift x 12
    2) swiss ball 1-leg hamstring curl x 6
    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

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 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
    4) Bridge March x 25 each

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) TRX Archer Row x 8 each
    2) DB Flag x 8 each
    3) 60 sec rest between rounds

  • 4 ROUNDS:
    1) Offset Rev. Lunge + step up x 8 each
    2) 1-leg Box Jump x 4 each
    3) 60 sec rest between rounds

  • 4 ROUNDS:
    1) Swiss Ball Rollout + Knee Tuck x 8
    2) Side Plank + Row x 10 each
    3) Medball Push-up x 5-7 each

  • 3 ROUNDS:
    50 SEC ON / 10 SEC OFF
    1) Coppenhagen Side Plank :25 ea
    2) Swissball Counterpressure Deadbug
    3) Hamstring Bridge
    4) OAOL Bear Take aways

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) DB Deadlift x 10 (inc. weight)
    2) swiss ball 1-leg hamstring curl x 5 (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

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

  • 5 ROUNDS:
    1) Front squat x 8
    2) RNT Split Squat x 5 each
    3) Step up jump x 3 each
    4) 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 each
    2) Bench Dips x 12
    3) DD + Kick Through x 6 each

  • 10 MIN REPEAT:
    1) Log Rolls x 3
    2) Box Jump x 6
    3) Hanging Knee Tucks x 9

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

  • 5 ROUNDS:
    1) TRX Archer Row x 8
    2) DB Flag x 8 each
    3) 60 sec rest

  • 5 ROUNDS:
    1) Offset Rev. Lunge + step up x 6 each
    2) 1-leg Box Jump x 4 each
    3) 60 sec rest

  • 4 ROUNDS:
    1) Swiss Ball Rollout + Knee Tuck x 10
    2) Side Plank + Row x 12 each
    3) Medball Push-up x 6-8 each
    4) 60 sec rest

  • 3 ROUNDS:
    50 SEC ON / 10 SEC OFF
    1) Coppenhagen Side Plank
    2) SASL Swissball Deadbug Reach
    3) Hamstring Bridge March

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

  • 5 ROUNDS:
    1) DB Deadlift x 8 (inc. weight)
    2) swiss ball 1-leg hamstring curl x 6 (slow)
    3) Rest 60 sec

  • 5 ROUNDS:
    1) Cossack squat x 8 (Goblet) each
    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

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) 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

  • 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 5 Step Box

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) TRX Archer Row x 10 each
    2) DB Flag x 10 each
    3) 60 sec rest

  • 3 ROUNDS:
    1) Offset Rev. Lunge + step up x 8 each
    2) 2-leg box jump x 10
    3) 60 sec rest

  • 3 ROUNDS:
    1) Swiss Ball Rollout + Knee Tuck x 10
    2) Side Plank + Row x 12 each
    3) Medball Push-up x 6-8 each
    4) 60 sec rest

  • 3 ROUNDS:
    50 SEC ON / 1O SEC OFF
    1) Offset Farmers march
    2) OAOL V-up
    3) Hamstring Bridge + March *perform bridge first, then march

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) 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 (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 MINUTE 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

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.