Strength 101: 4 Week Program
Warm Up
- March in place — 1 minute
- Arm circles — 30 sec each direction
- Bodyweight squats — 10
- Glute bridges — 10
- Alternating reverse lunges — 8/side
- Bird dogs — 8/side
- Easy walking — 1 minute
| Strength 101 | ||||
|---|---|---|---|---|
| Exercise | Week 1 sets × reps | Week 2 sets × reps | Week 3 sets × reps | Week 4 sets × reps |
| A BLOCK | ||||
| Bodyweight squat | 3 × 6 | 3 × 8 | 3 × 10 | 3 × 12 |
| Step up | 3 × 8e | 3 × 8e | 3 × 10e | 3 × 10e |
| 90/90 hip rotation | 3 × 6e | 3 × 8e | 3 × 10e | 3 × 12e |
| B BLOCK | ||||
| Lunge Combo (weight optional) | 4 × 6e | 4 × 8e | 4 × 8e | 4 × 10e |
| Pallof press | 4 × 8e | 4 × 8e | 4 × 10e | 4 × 10e |
| C BLOCK | ||||
| Lateral banded walk | 3 × turf-wall and back | 3 × turf-wall and back | 3 × turf-wall and back | 3 × turf-wall and back |
| Wall Sit (weight optional) | 3 × 30s | 3 × 45s | 3 × 45s | 3 × 1min |
| Glute bridge | 3 × 30s hold | 3 × 40s hold | 3 × 50s hold | 3 × 1 min hold |
e = each side
Cool Down
- Hamstring stretch
- Quad stretch
- Hip-flexor stretch
- Chest/shoulder stretch
- Deep breathing
Bryant University 27'
Major: Exercise and Movement Science
Minor: Human Resource Management
Women's Bowling
