Phase 9: Strength Training

Each phase is 4 weeks long. You'll receive a downloadable PDF that includes 4 day split: Legs, Back/Bis/Abs, Shoulders/Abs and Chest/Tris. You'll have access to videos on how to perform the exercises. All exercises can be done at home.

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Course curriculum

1. Phase 9 Workouts
1. Plank Hip Dip
2. TRX Row
3. Barbell Back Pull
4. Bicycle
5. Crunch
6. Dumbbell bicep curl
7. Palm rotation row
1. DB Pullover
2. DB Seated Bentover Tri Ext
3. Incline Dumbbell Press
4. Bench Dip
5. DB Flat bench chest fly
6. DB Neutral Press
1. Hip Thrust to Single leg thrust
2. Pulse Goblet Squat (body weight or weighted)
3. Split squat to pulse x2
4. Wall Sit
5. Curtsey Lunge
6. DB Step Up
1. DB Seated Shoulder Press
2. In and Out
3. Leg Lift
4. Standing Neutral Press
5. Around the World
6. Band up and down
7. Bent over lateral raise
8. Butt Ups