Welcome to another strength phase! This phase consists of another 4 week cycle where you will perform 2 strength workouts per week (Day 1+ Day 2) and 2-3 core sessions per week. The intensity and volume of the workouts will increase in week 1, 2, and it will peak in week 3. In week 4 you go through a de-load week where the volume will decrease slightly, but the intensity should remain high and focused!

The Warm-up video should be used before you start any workout - so please make sure to make time for it! The Comprehensive Work Flow videos will take you through each exercise you will be performing and break down the technique in detail. We highly recommend watching them before you dive in to the program and you may refer back to them at any time if you are ever feeling lost or unsure about an exercise.

As you can see the strength workouts have corresponding videos for each day/week, whereas there are only 2 core session videos total. This is because we want you performing and repeating the Core 1 video for the first 2 weeks, then move on to the Core 2 video for the last 2 weeks of this program.

Here is an example of how you could structure your strength training and core session routine:
WEEKS 1-2
MONDAY: Strength Day 1
TUESDAY: Core 1
WEDNESDAY: off
THURSDAY: Strength Day 2
FRIDAY: Core 1
SATURDAY / SUNDAY: off

WEEKS 3-4
MONDAY: Strength Day 1
TUESDAY: Core 2
WEDNESDAY: off
THURSDAY: Strength Day 2
FRIDAY: Core 2
SATURDAY / SUNDAY: off

Equipment Needed:
* Dumbbells (light / medium / heavy options)
* Barbell + weight plates
* Pull-up bar
* Suspension trainer (TRX)
* Minibands
* Long exercise bands
* Exercise ball
* Medicine ball (optional if you have light DB options)
* Plyo box (or something else you can safely step and jump up on to)
* Bench (or something else you can lay on/use like a bench)