RIDESTRONG DB PROGRESSIVE STRENGTH C
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
-
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 Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
3 ROUNDS:
1) RFE Split Squat x 10 each
2) Lateral Step up jump x 2 each
3) Rest 60 sec -
3 ROUNDS:
1) DB Clean x 6
2) 1-leg bench hip lift x 10 each
3) Rest 60 sec -
3 ROUND EMOM:
MIN 1) DB Alternating Bench Press x 12 each
MIN 2) Split Stance1-arm Bent Over Row x 12 each
MIN 3) Push-up + renegade row x 8-12
MIN 4) Rest 60 sec -
3 ROUNDS:
50 SEC ON / 10 SEC OFF
1) Farmers March
2) BS Banded Chop (25 sec each side)
3) DD + DB Drag
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 Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
3 ROUNDS:
1) FR Rev. Lunge + March x 8 each
2) Squat + Lunge Jump Complex x 8
3) 60 sec rest -
3 ROUNDS:
1) DB Drag + Flag x 6 each
2) TRX Fallout x 12
3) TRX Row x 12
3) 60 sec rest -
3 ROUNDS:
1) OAOL Bridge Floor Press x 10 each
2) Zurcher Goodmorning x 10 -
3 ROUNDS:
50 SEC ON / 1O SEC OFF
1) Hinge + Reach
2) Split Squat Hold + Banded Rotations
3) AR Toe Taps
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 Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
3 ROUNDS:
1) DB Swing x 12
2) Broad Jump x 3
3) Rest 60 sec -
3 ROUNDS:
1) Pull-ups x 50% + 3-stop (5 sec each)
2) Overhead Press + Carry (4+ carry)
3) Rest 30 sec -
4 ROUNDS E90S
Every 90 seconds:
1) TGU x 2 each -
3 ROUNDS:
50 SEC ON / 10 SEC OFF
1) MB 1/2 Squat + diag reach
2) Coppenhagen Plank (25 sec each side)
3) Bear Hold Taps
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 Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
4 ROUNDS:
1) RFE Split Squat x 8 each
2) Lateral Step up jump x 3 each
3) Rest 60 sec -
4 ROUNDS:
1) DB Clean x 6
2) 1-leg bench hip lift x 10 each
3) Rest 60 sec -
4 ROUNDS:
1) DB Bench Press x 10
2) 1-leg Alt. Bent Over Row x 5 each/leg
3) Push-up + renegade row x 8-12
4) Rest 60 sec -
3 ROUNDS:
50 SEC ON / 10 SEC OFF
1) Offset Farmers March (25 each side)
2) SS Banded Lift (25 sec each side)
3) DD tap + DB Drag
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 Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
4 ROUNDS:
1) FR Rev. Lunge + March x 8 each
2) Squat + Lunge Jump Complex x 8
3) 60 sec rest -
4 ROUNDS:
1) DB Drag + Flag x 5 each
2) TRX Fallout x 10
3) TRX Row x 10 -
4 ROUNDS:
1) OAOL Bridge Floor Press x 10 each
2) Zurcher Goodmorning x 10 -
3 ROUNDS:
50 SEC ON / 10 SEC OFF
1) Airplane Scaption
2) Split Squat + banded diag. reach
3) Mountain Climber +
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 Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
4 ROUNDS:
1) DB Swing x 10
2) Broad Jump x 3
3) Rest 60 sec -
4 ROUNDS:
1) Pull-ups x (+1 from last wk) + 3-stop (5s ea)
2) Overhead Press + Carry (6+ Carry)
3) 30 sec rest -
5 ROUNDS: E90S
EVERY 90 SECONDS:
1) TGU x 2 each side -
3 ROUNDS:
50 SEC ON / 10 SEC OFF
1) Split Squat + MB Rotation (25 sec each side)
2) Side Plank March (25 sec each side)
3) Bear Hold OAOL Takeaways
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 Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
5 ROUNDS:
1) RFE Split Squat x 6 each
2) Lateral Step up jump x 4 each
3) 60 sec rest -
5 ROUNDS:
1) DB Clean x 6
2) 1-leg bench hip lift x 10 each
3) Rest 60 sec -
5 ROUNDS:
1) DB Bench Press x 8
2) 1-leg Alt. Bent Over Row x 4 each/leg
3) Push-up + renegade row x 8-12
4) Rest 60 sec -
3 ROUNDS:
50 SEC ON / 10 SEC OFF
1) Offset Farmers Static Hold (25 sec each)
2) Rev. Lunge + banded lift (25 sec each)
3) Lateral Plank Walk + DB Drag
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 Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
5 ROUNDS:
1) FR Rev. Lunge + March x 8 each
2) Squat + Lunge Jump Complex x 8
3) 60 sec rest -
4 ROUNDS:
1) DB Drag + Flag x 6 each
2) TRX Fallout x 12
3) TRX Row x 12
3) 60 sec rest -
4 ROUNDS:
1) OAOL Bridge Floor Press x 12 each
2) Zurcher Goodmorning x 12
3) 60 sec rest -
3 ROUNDS:
50 SEC ON / 10 SEC OFF
1) Airplane Cuban
2) Split Squat Hold + Halo
3) Side Plank March
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 Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
5 ROUNDS:
1) DB Swing x 10
2) Broad Jump x 3
3) Rest 60 sec -
4 ROUNDS:
1) Pull-ups x (+1 from last wk) + 3-stop (5s ea)
2) Overhead Press + Carry (8+ Carry)
3) 30 sec rest -
6 ROUNDS: E90S
EVERY 90 SECONDS
1) TGU x 2 each -
3 ROUNDS:
50 SEC ON / 10 SEC OFF
1) Rev. Lunge + diag reach knee tuck (25 sec each side)
2) Side Plank March (25 sec each side)
3) Bear hold row
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 Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
3 ROUNDS:
1) RFE Split Squat x 10 each
2) Lateral Step up jump x 2 each
3) Rest 60 sec -
3 ROUNDS:
1) DB Clean x 6
2) 1-leg bench hip lift x 10 each
3) Rest 60 sec -
3 ROUNDS:
1) DB Bench Press x 10
2) 1-leg Alt. Bent Over Row x 5 each/leg
3) Push-up + renegade row x 8-12
4) Rest 60 sec -
3 ROUNDS:
50 SEC ON / 10 SEC OFF
1) Farmers March
2) Split Stance Rotation + Lift (25 sec each side)
3) High hip bear crawl
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 Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
3 ROUNDS:
1) FR Rev. Lunge + March x 8 each
2) Squat + Lunge Jump Complex x 8
3) 60 sec rest -
3 ROUNDS:
1) DB Drag + Flag x 6 each
2) TRX Fallout x 12
3) TRX Row x 12
4) 60 sec rest -
3 ROUNDS:
1) OAOL Bridge Floor Press x 10 each
2) Zurcher Goodmorning x 10
3) 60 sec rest -
3 ROUNDS:
50 SEC ON / 10 SEC OFF
1) Hinge + Reach
2) Side Plank Row x 25 sec each side
3) Swissball Knee Tuck
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 Hold3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
3 ROUNDS:
1) DB Swing x 12
2) Broad Jump x 3
3) Rest 60 sec -
3 ROUNDS:
1) Max pull ups (min 5)
2) Overhead Press + Carry (8+ Carry)
3) Rest 30 sec -
4 ROUNDS: E90S
EVERY 90 SECONDS
1) TGU x 2 each -
3 ROUNDS:
50 SEC ON / 10 SEC OFF
1) Rev. Lunge + diag reach knee tuck (25 sec each side)
2) Flags + abduction
3) bear crawl box
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.