(P1) At-Home Strength: Weeks 1-4 Sessions 1 & 3

Advanced athletes can add more challenging variations and/or exert more effort in each rep/set. Strength exercises are our best recommendation to prevent injury, reduce pain, and, most importantly, for overall improved athletic performance. 

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  • Bodyweight Feet-Elevated Glute Bridge: 3 sets of 20 reps

Elevate feet onto couch.
  • Bodyweight Torso-Elevated Push-Up: 3 sets of 10 reps
  • Bodyweight Parallel Box Squat: 3 sets of 10 reps

Sit onto a low table, chair, stack of books, etc…
  • Bodyweight Inverted Row: 3 sets of 10 reps

Use two chairs and a broom.
  • Bodyweight Side-Lying Clam: 3 sets of 20 reps
  • Bodyweight Side Plank: 2 sets of 20sec

*Glute Training Program adapted from the “Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras and Glen Cordoza.