(P2) At-Home Strength: Weeks 1-4 Session 2

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 2 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. You can add weights or just use your bodyweight. Record the number of reps and weight in order to keep track of your progress.

5. Leg Curl 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. You can add weights or just use your bodyweight. Record the number of reps and weight 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.