strength & conditioning program

Your program consists of 5 training sessions, and 2 warm-up / prehab routines.

HOW TO DO THIS - 4 guidelines for best results

  1. Try to complete each routine ONCE weekly

  2. Set yourself a weekly schedule. You may perform the routines in any order throughout the week, and do multiple routines on the same day if you so please.

  3. Always do strength training before mobility/stretching, never the other way around.

  4. Give equal priority; do not skip mobility in favour of strength training, or vice versa (prehab included).

    Please make sure to give ratings so that your program can be updated :)


Training tips

Be present,

no distractions.

Use a timer,

clocks don't lie.

Be controlled with your movements,

don't use momentum to make life easier.

Rest as needed,

it enables good form.

If you miss a day, don't stress,

consistency > intensity.

Try to have fun and enjoy the process,

celebrate the little wins.


Loosen-up
Passive hang x 30s
Resting squat x 60s

Passive hang

Resting squat


Lower leg primer
A1. Skipping, without a rope, 2 mins
A2. Straight calf raise x 10 reps
A3. Equilibre, single leg x 30s per side

Skipping, without a rope

Skipping, without a rope

Calf raise, straight

Calf raise, straight

Equilibre, single leg

Equilibre, single leg


Glut. activation
B1. Leg raise, side prone x 15 per side
B2. Wall ball x 15s per side
B3. Donkey kick x 5 per side

Leg raise, side prone

Leg raise, side prone

Wall ball

Wall ball

Donkey kick

Donkey kick


C1. Cossack squat @ 0 kg
3 sets of 5 reps per side

Cossack squat

Cossack squat


D1. Rear lunge @ 0 kg
3 sets of 5 reps per side

Rear lunge

Rear lunge


E1. Goblet squat @ 10kg
5 sets of 5 reps per side

Goblet squat

Goblet squat


Posterior chain mobility
F1. Jefferson curl @ 2kg
1 set of 5 (slower than you think)

Jefferson curl


lower body mobility

  • For best results, be present with your mind and body - eliminate distractions (phone, TV etc.)

  • DO NOT treat your stretching as strength and conditioning - you will get hurt.

  • Instead, aim for moderate discomfort, and focus on breathing deeply.


Passive hang x 30s
Squat x 60s
Hip twist x 20 reps

Passive hang

Resting squat

Hip twist

Hip twist


Calf raise, straight x 20 reps
Kneeling, 60s

Calf raise, straight

Calf raise, straight

Kneeling

Kneeling


Calf raise, inward x 20 reps
Toe stretch, kneeling 60s

Calf raise, inward

Calf raise, inward

Toe stretch, kneeling

Toe stretch, kneeling


Calf raise, outward x 20 reps
Pike, standing x 120s

Calf raise, outward

Calf raise, outward

Pike, standing

Pike, standing


Ostrich bounces x 20 reps
Resting squat, 60s

Ostrich bounces

Ostrich bounces

Resting squat

Resting squat


Quad lever x 10 reps
Quad stretch, split leg, 30s per side (60s total)

Quad lever

Quad lever

Quad stretch, split leg

Quad stretch, split leg


Quad lever x 10 reps
Vertical shin, against wall, 90s per side (180s total)

Quad lever

Quad lever


Side to side squat x 10 reps
Pancake bounces, standing x 20

Side to side squat

Side to side squat

Pancake bounces, standing

Pancake bounces, standing


Side to side squat x 10 reps
Pancake, standing, 60s


Side to side squat x 10 reps
Pancake, standing, wall, 120s

Side to side squat

Side to side squat

Pancake, standing, wall

Pancake, standing, wall


High pigeon, 60s per side
Fold forward, sitting cross-legged, 90s

High pigeon

High pigeon

Fold forward, sitting cross-legged

Fold forward, sitting cross-legged


Resting squat x 120s
Passive hang x 30s

Passive hang

Passive hang

Resting squat

Resting squat



A1. Cat-cow x 5 reps
A2. HBH, bent leg x 12s
Repeat A1-A2 for 3 sets total

Cat cow

Cat cow

HBH, bent leg

HBH, bent leg


B1. Hip circles x 5 reps each direction
B2. Side plank w/ twist x 5 reps per side
Repeat B1-B2 for 3 sets total

Hip circles

Hip circles

Side plank w/ twist

Side plank w/ twist


C1. Hip circles x 5 reps each direction
C2. Russian twist, straight arm x 10 reps total @ 2kg
Repeat C1-C2 for 3 sets total

Hip circles

Hip circles

Russian twist, straight arm

Russian twist, straight arm


D1. Windmill, straight leg x 5 reps @ 2kg
Repeat D1 for 3 sets total

Windmill, straight leg

Windmill, straight leg


Passive hang x 30s

Passive hang

Passive hang



Loosen up
Passive hang x 30s
Squat x 60s

Passive hang

Passive hang

Resting squat

Resting squat



Wrist conditioning
A1. Bounces, 10 reps each (4 variations)
A2. Strength x 1 rep each (4 variations)
Repeat A1-A2 for 3 sets total

Wrist bounces

Wrist bounces

Wrist strength

Wrist strength


Pull
B1. Inverted row, 3 x 5 reps
B2. Lat stretch, 15s per side
Repeat B1-B2 for 3 sets total

Inverted row

Inverted row

Lat stretch

Lat stretch


Push
C1. Incline push, 3 x 5 reps
C2. Monkey swing x 15s
Repeat C1-C2 for 3 sets total

Incline push

Incline push

Monkey swing

Monkey swing


Cool down
Passive hang x 30s

Passive hang

Passive hang


upper body mobility

  • For best results, be present with your mind and body - eliminate distractions (phone, TV etc.)

  • DO NOT treat your stretching as strength and conditioning - you will get hurt.

  • Instead, aim for moderate discomfort, and focus on breathing deeply.


Passive hang x 30s
Squat x 60s

Passive hang

Passive hang

Resting squat

Resting squat


Wrist bounces x 10 reps each variation
Cat-cow x 10 reps

Wrist bounces

Wrist bounces

Cat-cow

Cat-cow


Table rocks x 15 reps
Shoulder extension, seated x 60s
Shake your arms out

Table rocks

Table rocks

Shoulder extension, seated

Shoulder extension, seated


Table, hold x 45s
Seal stretch x 60s

Table, hold

Table, hold

Seal stretch

Seal stretch


Cat-cow x 10 reps
Seal rocks x 90s

Cat-cow

Cat-cow

Seal rocks

Seal rocks


Capsule x 90s per side (180s total)
Resting turtle x 60s

Capsule

Capsule

Resting turtle

Resting turtle


Trap stretch, 90s
Recovery rocks x 10 reps

Trap stretch

Trap stretch

Recovery rocks

Recovery rocks


Wall rotations x 10 reps
Recovery rocks x 10 reps

Wall rotations

Wall rotations


Wall rotations x 10 reps total
Pike, standing x 90s

Wall rotations

Wall rotations

Pike, standing

Pike, standing


Passive hang x 30s

Passive hang

Passive hang



Perform 3-5 sets, once weekly.

Perform 5-15 reps per movement, per side. Practice 1-4 times per week. Increase reps and range of motion as you get stronger. Adjust resistance by adjusting your distance from anchor point. It should feel easy, like a 4/10. https://www.enforme-pt.com/