TRAILSTRONG DB PROGRESSIVE STRENGTH A
PROGRAM OVERVIEW
DIFFICULTY: Intermediate - Advanced
VOLUME / TIMING: Moderate - High / Lower mileage period or ramp-up to backpacking/hiking trip.
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
FOCUS: Progressive Strength Development & Core Stability for hiking and running.
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 Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps -
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:
EVERY MINUTE ON THE MINUTE
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
-
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) Bear Hold Row x 10 each
2) Push-up + Flag x 4-6 each
3) 60 sec rest -
3 ROUNDS:
1) Box Jump + Step Down x 5 each
2) Split Squat + Rotation x 8ea
3) 60 sec rest -
3 ROUNDS:
1) Swiss Ball Rollouts x 15
2) Suitcase Deadlift x 8 each
3). Rest 60 sec -
3 ROUNDS: 45 SEC ON / 15 SEC OFF
1) Bench Hip Lift March
2) Miniband Alt. Diag. kick back
3) Alt. DB Drag
4) Farmers March (heel hover) x 25s ea
5) Alt. Deadbug Opp.
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 12
2) RFE Hinge Hold x 30s ea
3) Box Jump 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:
1) Bench Hip Lift x 15
2) TRX Rollout x 12
3) 1/2 kneeling press x 8 ea -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) DB Drags x 10 ea
MIN 2) Banded Chops x 12 ea
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 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 12
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
-
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) OAOL Bear Hold Row x 8 each
2) Push-up + Flag + abd. x 4-6 each
3) 60 sec rest -
4 ROUNDS:
1) Box Jump + Step Down x 5 each
2) Split Squat + Diagonal Reach x 8ea
3) 60 sec rest -
4 ROUNDS:
1) Swiss Ball Rollouts x 12
2) Suitcase Deadlift x 8 each -
3 ROUNDS: 50 SEC ON / 10 SEC OFF
1) Psoas March
2) SS Side Step
3) Alt. DB Drag
4) Farmers March (heel hover) x 25s ea
5) Ipsi Deadbug Opp.
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 12 each (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 Fallout 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
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 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) Alt. 1-Leg Bridge x 45 sec
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) OAOL Bear Hold Row x 8 each
2) Push-up + Flag + abd. x 4-6 each
3) 60 sec rest -
4 ROUNDS:
1) Box Jump + Step Down x 6 each
2) Rev. Lunge + Diagonal Reach x 8ea
3) 60 sec rest -
5 ROUNDS:
1) Swiss Ball Rollouts x 12
2) Suitcase Deadlift + March x 6 each -
3 ROUNDS: 50 SEC ON / 10 SEC OFF
1) OAOL Bridge + floor press x 25 sec each
2) SASL Deadbug
3) SS Banded Rotations x 25 sec each
4) Farmers March (heel hover)
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 Reach 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 Bench Hip Lift x 12
2) TRX Fallout x 12
3) 1/2 kneeling press x 6 ea -
4 ROUND EMOM:
MIN 1) DB Drags x 10 ea
MIN 2) Side Step + Rotation x 8 each
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 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) 60s rest -
3 Round EMOM:
1) Ipsi/Off 1-leg RDL x 5 each
2) TRX Row x 10 -
3 Round EMOM:
Min 1) Push-ups x 10-25
Min 2) Rack + Low March x 25s ea
Min 3) Flag Hold x 25s ea -
3 Round EMOM:
1) Hollow Hang x 45 s
2) Down Dog + push-up x 45s
3) Crab Bridge Pulse
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) OAOL Bear Hold Row x 8 each
2) Push-up + Flag x 4-6 each
3) 60 sec rest -
3 ROUNDS:
1) Box Jump + Step Down x 5 each
2) Rev. Lunge + Diagonal Reach x 8ea
3) 60 sec rest -
3 ROUNDS:
1) Swiss Ball Rollouts x 12
2) Suitcase Deadlift + March x 8 each -
4 ROUNDS: 30 SEC EACH
1) Split Stance AR Press R
2) Split Stance AR Press L
3) Banded Chops L
4) Banded Chops R
5) SASL Deadbug
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 Round: 30 sec each
1) OAOL V-Up
2) OAOL Superman
3) Down Dog Hold
4) Hollow Hold
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.