Strength Session 1
12 WEEK PROGRAM
BUILT FOR OUR RETREATS
MOBILE FRIENDLY
Your first strength session of the program. Focus on quality of movement over load. Nail the patterns — the weight will come.
RELEASE / GREASE / PRME - WARM UP
🔴 Release (Foam Roll)
Calves
x10 -15
Quads
x10 -15
Glutes
x10 -15
Thoracic Spine
x10 -15
🟡 Grease
Ankle Dorsiflexion Rocks
x10
World's Greatest Stretch
x10 each
Half Kneeling Hip Flexor & Reach
x10 each
🟢 Prime
Miniband Lateral Walk
x10 each
Glute Bridge March
x10 each
Dead Bug
x10 each
VELOCITY BLOCK
V1
Tall to Short — Double Leg
VELOCITY
POWER
3 × 4
V2
Tall to Short — Single Leg
VELOCITY
BALANCE
3 × 4 Each
V2
Pogos — Double Leg
VELOCITY
CALF
3 × 20
STRENGTH BLOCK
V1
Tall to Short — Double Leg
VELOCITY
POWER
3 × 4
▶️ DEMO
V2
Tall to Short — Single Leg
VELOCITY
BALANCE
3 × 4 Each