Strength Build 1

Perform the group of exercises as a set. The amount of sets and repetitions of each exercise should be determined by what phase of training you're in, and what your objective is for the workout, i.e. mobility, stability, max strength, strength endurance, hypertrophy, or power. Correct form and posture is necessary.

Online Training Plans

Warmup: 10-15 minute easy run or bike warmup, dynamic stretching

Main Set 1: 

Front Squats:

Russian Twists:

Main Set 2:

Pullups (either traditional pullups, or done with a TRX as pictured):

Pushups (either traditional pushups, or done with a TRX, as pictured):

Single Leg Press: On any variation of a leg press machine.

Main Set 3:

Dumbbell Bench Press:

Dumbbell Bent Over Rows:


Challenge Exercise: Turkish Get-Up

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As I've witnessed myself shift and change, I've been experimenting with some new coaching strategies. Most of my athletes know that ...