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This 8-week program emphasizes unilateral (single-limb) movements, paired with core work in supersets for efficiency and performance. Features 4 superset pairings that combine single-limb strength moves with targeted core training to improve total body function and performance. Includes a bonus core finisher, progression and recovery strategies, exercise variations, and progressive overload for optimal results. A suggested warmup and cool down also included. The fillable PDF format allows easy tracking of weights, times and reps to ensure progressive overload.
Sneak Peek: Superset 1 - Lower Body Strength & Stability.
Perform 3-4 rounds of each superset before moving to the next group. Use moderate to challenging weights while maintaining good control and balance.
1A. Bulgarian Split Squat - 8 reps/leg (DBs or Barbell)
1B. Weighted Side Plank - 30 sec/side
This 8-week program emphasizes unilateral (single-limb) movements, paired with core work in supersets for efficiency and performance. Features 4 superset pairings that combine single-limb strength moves with targeted core training to improve total body function and performance. Includes a bonus core finisher, progression and recovery strategies, exercise variations, and progressive overload for optimal results. A suggested warmup and cool down also included. The fillable PDF format allows easy tracking of weights, times and reps to ensure progressive overload.
Sneak Peek: Superset 1 - Lower Body Strength & Stability.
Perform 3-4 rounds of each superset before moving to the next group. Use moderate to challenging weights while maintaining good control and balance.
1A. Bulgarian Split Squat - 8 reps/leg (DBs or Barbell)
1B. Weighted Side Plank - 30 sec/side