(P2) At-Home Strength: Weeks 1-4 Session 1

At-Home Strength Training Program

16-week strength & conditioning program broken up into four distinct phases featuring variations. Each phase is four-week long and is composed of two strength sessions which can be performed at home on your cross-training days. Strength exercises are our best recommendation to prevent injury and improve overall athletic performance. 


Format Style:

Option 1: Exercise by Exercise
Perform all sets of exercises with 1-2 minute recovery, then move on to the next exercise.

Option 2: Circuit-Style (Optimize time)
Perform one (1) set of an exercise and immediately move onto the next exercise. (1 set of plank, 1 set of squats, 1 set of leg curls,…). Repeat the circuit three times.

Phase 1 (weeks 1-4), Session 1 of 2.

Click HERE to download printable recording sheet.

1. Ankle Strength Walks: 20 steps

2. Jump Rope: 5-minute

Continuous Jump Roping with movement variations. Preferably done with a jump rope, but can be performed without if you lack the equipment and/or space.

3. Plank Variations:

Perform 3 sets of plank positions for as long as possible within the 1-3 minute range all while holding good form. You may choose to repeat the same plank position for all three sets or a different one each time.

4. Squats Variations: 

Perform 3 sets of 7-12 reps. You may choose to repeat the same exercise for all three sets or choose a different one each time. Use weights or just use your bodyweight (15-20 reps). Record the number of reps and weight in order to keep track of your progress.

5. Leg Curl Variations 

Perform 3 sets of 15-20 reps. Record the number of reps in order to keep track of your progress.

6. Upper Body  

Perform 3 sets of 7-12 reps. Record the number of reps and weight in order to keep track of your progress.