Build Phase 1 & 2 - Strength & Hypertrophy
Introducing the Build - Strength & Hypertrophy Phases 1 & 2, designed to maximize muscle growth and strength. Phase 1 focused on laying a solid foundation, emphasizing form and technique to prepare participants for the increased intensity of Phase 2. During the second phase, we introduced heavier weights and reduced rep ranges to push the boundaries of strength and muscle development. This structured approach ensured continuous progression, aiming to significantly enhance muscle size and overall physical performance. If you don't already own a 3 pack of fabric bands, you will need to order off Amazon in time for your first workout. Light to medium to heavy dumbbells are recommended.
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6:45am Sept 11th - Workout #1
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have access. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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6:45am Sept 12th - Workout #2
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am Sept 13th - Workout #3
Cardio Mobility - class will begin with low impact bodyweight movements to elevate the heart rate and core temperature. Then Coach will mix in some mobility drills and static stretching to help speed recovery and lengthen tight muscles.
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6:45am Sept 14th - Workout #4
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have access. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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6:45am Sept 15th - Workout #5
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am Sept 18th - Workout #6
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have available. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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6:45am Sept 19th - Workout #7
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am Sept 20th - Workout #8
Cardio Mobility - class will begin with low impact bodyweight movements to elevate the heart rate and core temperature. Then Coach will mix in some mobility drills and static stretching to help speed recovery and lengthen tight muscles.
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6:45am Sept 21st - Workout #9
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have access. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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Sept 22nd - Workout #10
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am Sept 25th - Workout #11
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have available. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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6:45am Sept 26th - Workout #12
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am Sept 27th - Workout #13
Cardio Mobility - class will begin with low impact bodyweight movements to elevate the heart rate and core temperature. Then Coach will mix in some mobility drills and static stretching to help speed recovery and lengthen tight muscles.
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6:45am Sept 28th - Workout #14
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have access. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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6:45am Sept 29th - Workout #15
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am Oct 2nd - Workout #16
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have available. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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6:45am Oct 3rd - Workout #17
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am Oct 5th - Workout #19
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have access. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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6:45am Oct 6th - Workout #20
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am Oct 10th - Workout #21
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have available. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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6:45am Oct 11th - Workout #22
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am Oct 12th - Workout #24
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have available. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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6:45am Oct 13th - Workout #25
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am Oct 16th - Workout #26
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have available. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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6:45am Oct 17th - Workout #27
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am Oct 18th - Workout #28
Cardio Mobility - class will begin with low impact bodyweight movements to elevate the heart rate and core temperature. Then Coach will mix in some mobility drills and static stretching to help speed recovery and lengthen tight muscles.
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6:45am Oct 19th - Workout #29
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have available. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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6:45am Oct 20th - Workout #30
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am Oct 23rd - Workout #31
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have available. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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6:45am Oct 24th - Workout #32
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am Oct 25th - Workout #33
Cardio Mobility - class will begin with low impact bodyweight movements to elevate the heart rate and core temperature. Then Coach will mix in some mobility drills and static stretching to help speed recovery and lengthen tight muscles.
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6:45am Oct 26th - Workout #34
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have available. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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6:45am Oct 27th - Workout #35
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am Oct 30th - Workout #36
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have available. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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6:45am Oct 31st - Workout #37
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
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6:45am Nov 1st - Workout #38
Cardio Mobility - class will begin with low impact bodyweight movements to elevate the heart rate and core temperature. Then Coach will mix in some mobility drills and static stretching to help speed recovery and lengthen tight muscles.
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6:45am Nov 2nd - Workout #39
Lower Body - Strength & Hypertrophy. Light to heavy dumbbells and a barbell if you have available. Bust out your fabric resistance bands as we'll be adding more tension to some of the exercises.
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6:45am Nov 3rd - Workout #40
Upper Body - Strength & Hypertrophy. Light to heavy dumbbells and a bench or a Swissball if you have access.
