TRAILSTRONG DB STRENGTH + POWER BLEND
PROGRAM OVERVIEW
DIFFICULTY: Intermediate - Advanced
VOLUME / TIMING: Moderate - High / Anytime
PROGRAM STRUCTURE: 6 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: Full body Strength and Power Development through progressive training.
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
GUIDED WARM-UP VIDEO -
10 Min EMOM:
Every Minute on The Minute
Min 1) Tempo Push-up (3:0:3:0) x 5-8 reps
Min 2) Air Squat x 10-15 + 15 sec hold -
3 Rounds:
1) 1-arm SS Banded Row x 12 ea (RFE)
2) RFE Hinge Reach Hold x 20 sec each
3) 1/2 get-up x 6 each
4) Cuban Press x 12 -
10 Min AMRAP:
Perform this sequence for 10 minutes
1) Farmer March x 45 sec
2) Sprawl x 10
3) Reverse Lunge x 10 each
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 Round EMOM:
Every Minute on the Minute
1) OAOL Banded Row x 8-12 each
2) SS AR press x 8-12 each
3) 1/4 Squat + MB Diagonal Reach x 6-8 each side
4) Miniband side step x 3 + 1-leg balance -
4 Rounds:
1) Clock Lunge x 3-5 each (fwd, side, rev)
2) Banded or BW Goodmorning x 15-25 -
4 Rounds:
1) Heavy 1-arm Farmers March x 12 steps
2) SS Chop x 12 each
3) Bridge + DB Pull Over x 12
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 -
10 Min EMOM
Every Minute on The Minute
Min1) Tempo DB DL (3:0:3:0) x 5-8 reps
Min 2) Hollow Hang or Anchored Hold x 30s -
12 Min EMOM
Every Minute on The Minute
1) RNT Split Squat x 10 each
2) Bodyweight Row (3:0:3:0) x 5-8
3) Bridge + Floor Press x 12
4) Hinge W + T x 12 each -
10 Min AMRAP
Perform this sequence for 10 minutes
1) Goblet Side Step x 10 each
2) Ice Skater Hops x 10 each
3) Alternating Flags x 5 each
4) OAOL crunch x 10 each
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 -
10 Min EMOM
1) 3-stop DD-PP-PU (2/2/2) x 5-8
2) Goblet Squat x 10 + 15 sec hold -
3 Round EMOM
Every Minute on The Minute
Min 1) Alternating bent over row x 8-12 each
Min 2) Offset 1-leg RDL x 6 each (2:0:2:0)
Min 3) 1/2 get-up x 6 each
Min 4) Overhead Carry 25 sec each -
10 Min AMRAP
Perform this sequence for 10 minutes
1) Push-ups x 15
2) Cossack Squat x 10 each
3) Sprawl + Lateral Hop Overs x 10
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 Round EMOM:
Every Minute on the Minute
Min 1) TRX Fall Out x 8-12
Min 2) SS Hover AR Press x 8-12 each
Min 3) 1-leg DB DL + Row x 6-8 each
Min 4) Miniband side step x 3 + kick back hover -
4 Rounds
1) Clock Lunge x 3-5 each (fwd, side, rev)
2) 1-leg bench hip lift x 6-10 each -
12 Min Repeat:
Perform this sequence for 12 min:
1) Loaded Side Plank x 45 sec each
2) Split squat diagonal reach x 10 each
3) Triplanar step or hop x 3-5 each
4) SASL Deadbug reach x 10 each
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 -
10 Min EMOM
Every Minute on The Minute
Min 1) Tempo DB DL (3:0:3:0) x 6-8 reps
Min 2) High/Mid/Low Hold x 5-10s each -
12 Min EMOM
Every Minute on The Minute
Min 1) Goblet RNT Split Squat x 6-8 each
Min 2) Bodyweight Row 5-10 + 15 sec hold
Min 3) Bridge + Floor Press x 12
Min 4) Hinge W/T/Y x 15/10/5 each -
10 Min Repeat:
Repeat the sequence for 10 minutes
1) 2:2 squat + broad jump x 5
2) Plank pull through x 10 each
3) OAOL x 10 each
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 -
5 Rounds:
1) Max Push-ups x 30 sec
2) Rest x 30 sec -
5 Rounds:
1) DB Front Squat x 8 + Broad jump x 2
2) Rest 60 sec -
3 Round EMOM:
Every Minute on The Minute
Min 1) Bridge alt. Floor Press x 10 each
Min 2) Loaded Split Squat x 10 each
Min 3) 1/2 kneeling DB OH Press x 5-8 each
Min 4) Crab Bridge Pulse x 10-15 -
10 Min Repeat
Perform this sequence for 10 min
1) Flutter Kicks x 50
2) Bridge March x 50
3) Lateral hops x 50
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) RFE Split Squat x 8 each
2) RFE Hinge Hold x 20-30 sec each
3) Rest 60 sec -
4 Round EMOM
Every Minute on the Minute
min 1) Swiss Ball Hamstring Curls x 8-12
min 2) SS Banded Press + Rotation x 8ea
min 3) Swiss Ball STP x 25 sec each
min 4) BW Row x 8-12 slow -
10 Minute Repeat
Repeat the sequence for 10 minutes
1) Loaded SB clams x 10 each
2) Triplanar step or hop x 3-5 each
3) Mountain Climber x 15 each
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) Pull ups x 5-12 (use band if can't get 5)
2) Rest 60 -
5 Rounds
1) Deadlift (2-leg / R-leg / L-leg) x 5 each
2) Vertical Jump x 2
3) 60 sec rest -
4 Round EMOM:
Every Minute on The Minute
Min 1) Alt. Reverse Lunge x 8-12 each
Min 2) Renegade Row x 6-10 each
Min 3) Hinge + Scaption Reach x 15-20 -
10 Min Repeat
Perform this sequence for 10 minutes:
1) Burpee x 12
2) OAOL V-Up x 12 each
3) Kick Through x 12 each
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 -
5 Rounds:
1) Max Push-ups x 35 sec
2) Rest x 25 sec -
5 Rounds:
1) DB Front Squat x 8 + 2:1 Broad jump x 1 ea
2) Rest 60 s -
3 Round EMOM:
Every Minute on The Minute
Min 1) Bridge alt. Floor Press x 10 each
Min 2) Goblet Side Lunge x 8 each
Min 3) Split Stance DB OH Press x 6-8 each -
10 Min Repeat:
Perform this sequence for 10 min:
1) Hanging Knee Tucks x 10
2) Crab Bridge Reach x 10 each
3) Goodmornings x 20
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) RFE Split Squat x 8 each
2) RFE Goblet Hinge Hold x 20 sec each
3) Rest 60 sec -
4 Round EMOM
Every Minute on the Minute
min 1) Swiss Ball Hamstring Curls x 12-18
min 2) SS - Knee Tuck Diag. Reach x 8 ea
min 3) Swiss Ball STP x 25 sec each
min 4) Banded 1-leg RDL + Row x 6-8 ea -
10 Minute Repeat
Repeat the sequence for 10 minutes
1) Goblet Side Step x 15 steps each
2) Down Dog to WG x 10 each
3) 1-leg burpee x 5 ea
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) Pull-ups x 5-12
2) 60 sec rest -
5 Rounds:
1) DB Deadlift (2/R/L) x 5
2) 1-leg vert. Jump x 2 each
3) Rest 60 sec -
4 Round EMOM:
Every Minute on the Minute
Min 1) Offset rev Lunge x 10 each
Min 2) Alt. Bent Over Row x 10 each
Min 3) 1-leg Airplane Scaption x 8 each -
10 Min REPEAT:
Perform the sequence for 10 min
1) Log Roll x 5
2) Sprawl + Hop Over x 10
3) DB Pull Through x 20 total (10 each)
WEEK 5
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 Round EMOM:
min 1) Plyo Push-Up x 5 reps -
5 Rounds:
1) Max Push-Ups x 40 sec
2) Rest 20 sec -
5 Rounds E2MOM
Complete the sequence every 2 minutes
1) DB Front Squat x 5
2) Split Squat x 5 each
3) Split Jump x 3 each -
4 Round EMOM
Min 1) SL Bridge + Floor Press x 5 each
Min 2) Cossack Squat + Skater Hop x 6 each
Min 3) Strict Press x 2 each + Push Press x 6 each -
5 Rounds: 30 sec each
1) Max Burpees
2) Sprawl + Hop Over
3) Hollow Rock
4) Rest
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 -
6 Rounds:
1) RFE Split Squat x 4-6 each
2) RFE Goblet Hinge Hold x 20 sec each
3) Rest 60 sec -
5 Round EMOM
Every Minute on the Minute
min 1) 1-leg Bench Hip Lift - 25 sec
min 2) 1-leg DL + OH Press (straight/inside/outside) - 25 sec
min 3) Plank + OAOL Reach x 50 sec
min 4) BW Row w/ knee tuck x 25 s each -
10 Minute Repeat
Repeat the sequence for 10 minutes
1) Mountain Climber x 40
2) 1-leg balance + banded row x 20
3) split stance MB rotations x
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) Pull ups x 5-12 (use band if can't get 5)
2) Rest 60 -
5 Rounds:
1) DB Hang Power Clean x 5
2) 1-leg DB Deadlift (R/L) x 5 each
3) 1-leg Broad Jump x 1 each
4) Rest 60 sec -
6 Round EMOM:
Every Minute on The Minute
Min 1) OAOL V-up x 5-8 each + Alt Superman Lift Off x 5-8 each
Min 2) renegade Row x 5-8 each side -
10 Minute REPEAT
Perform this sequence for 10 minutes:
1) DB Hip Lift x 15
2) Down Dog + Flag x 10 (5 each side)
3) DB Drag x 5 each
WEEK 6
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 -
6 Min EMOM:
1) Plyo Push-Up x 5 -
5 Rounds:
1) Max Push-Up x 45 sec
2) Rest x 15 sec -
6 Round E2MOM:
Perform the sequence every 2 minutes:
1) DB Front Squat x 5
2) Split Squat x 5 each
3) Split Jump x 3 each -
4 Round EMOM:
1) OAOL Bridge + Floor Press x 10 each
2) Side Lunge + Skater Hop x 6 each
3) Strict Press x 3 + Push Press x 3 -
6 Rounds:
1) Burpee Hop Over x 45 sec
2) Hollow Rock x 45 sec
3) Rest x 30 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 -
6 Rounds:
1) RFE Split Squat x 4-6 each
2) RFE Goblet Hinge Hold x 30 sec each
3) Rest 60 sec -
5 Round EMOM
Every Minute on the Minute
min 1) Bent over row x 8-12 reps + 15-25 sec hinge + reach
min 2) split stance halo (option to add heel hover) x 25 sec each
min 3) loaded side plank x 25 sec each (optional abd.)
min 4) miniband side step x 3 + squat x 3 (50 sec) -
10 Minute Repeat
Repeat the sequence for 10 minutes
1) triplanar hop x 3 each leg
2) DB sumo deadlift x 8
3) Base Stance Chops x 10-15 each side
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 -
6 Rounds:
1) Pull ups x 5-15 (use band if can't get 5)
2) Rest 60 -
5 Rounds:
1) DB Hang Power Clean x 5
2) 1-leg DB Deadlift (R/L) x 5 each
3) 1-leg Box Jump x 1 each
4) Rest 60 sec -
4 Round EMOM
Every Minute on the Minute
Min 1) Split Stance Halo x 3-5 each
Min 2) Alt Bent Over Row x 5-8 each
Min 3) DB Flag x 5-10 each side -
10 Min REPEAT
Repeat the sequence for 10 minutes
1) air squat x 20
2) Yoga Push-up x 10
3) 1/2 get-up x 5 each