Strength Program

We have three levels of strength training. Everyone starts on level 1, and can move up once they have demonstrated proper technique of every move.

Level 1: Do moves without weights to develop proper technique.

Level 2: Add weights to the moves.

Level 3: Add cardio to a non-stop circuit to keep your heart rate up while you lift.

Core (every lift day)

Medball Crunch

Side Plank

Bird Dog

Abdominal Stretch

Lower Body Days

Squats and Lunges

Deadlift

Hang Clean

Lower Body Stretch

Upper Body Days

Overhead Press

Curl

Chest Press

Lat Pull-Down

Bent-Over Row

Upper Body Stretch