originally the in gym option to STRONGER AT HOME
if you have dumbbells you can do this program from home too!
strengthen essential movement patterns
improve your skills and strength with the basic lifts
vertical and horizontal push and pull, core work, squat and hip hinge patterns
learn to follow an effectively structured and balanced routine
strengthen your whole body: core, legs, arms and glutes
equipment includes dumbbells, bench (or something else to step up onto), barbell optional
great for those who lack structure and consistency in their routine
3 full body workouts per week (doing more is always an option)
this is a repeatable 4 week guide showing you how to continue progressing on your own
includes effective warm ups, mobility, release work (stretches)