Holistic Strength

A weight training program tailored towards injury prevention. A Great option for those with loose ligaments.

Week 1: Focus on form and control
Week 2: Add volume in either reps or weight
Week 3: Challenge yourself in volume
Week 4: Deload and recover
REPEAT

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Rowing Machine

Bench Press (Dumbbell)

Pull-Up (Band)

Seated Shoulder Press (Dumbbell)

Bent Over Row (Barbell)

Side Plank

Upper Body + Core Stability

Treadmill

Box Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Standing Calf Raise

Wall Sit

Lower Strength + Balance

Incline Bench Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Seated Row (Cable)

Hip Thrust (Barbell)

Pallof Press

Mixed Strength + Stability

Hamstring Curl

Form Focus

Increase Volume 

Challenge Time

Deload & Recover

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