This 6-week program is for people who train hard and are ready to feel strong, capable, and confident in the gym again. Over four sessions a week, you’ll build real strength from head to toe with heavy compound lifts, single-leg work, core training, and conditioning, moving through every plane instead of just straight up and down. Then in the final two weeks, we bring in light plyometrics and power work so you can start feeling explosive again. This isn’t a list of rehab exercises to do on top of your workouts. This is your training, with the rehab built right into it.
TRAINING STYLE:
StrengthStability
FOCUSES ON:
Full Body
PROGRAM GOAL:
Build full-body strength and stability in every plane of movement, then bring back power in the final two weeks, so you can train hard with confidence again.
WHO THIS IS FOR:
This program is for people who train like athletes, already know their way around a gym, and are ready to get strong and confident in their training again. If you have a recent injury or surgery, or pain that’s getting worse, get evaluated before you start.
WHAT IS THIS PROGRAM:
Reloaded is a 6-week, 4-day-a-week program for people who train hard and want to feel strong and confident in the gym again. You’ll build full-body strength and stability in every plane with heavy lifts, single-leg work, core, and conditioning, then add plyometrics in the final two weeks so you can start feeling explosive again.
Use this warm-up to raise your heart rate, open up your hips and ankles, and wake up your glutes and trunk before you load anything. Move with control and use it to notice how your body feels today. I suggest starting with 5-10 minutes on your machine of choice to get blood flowing.
A)
90/90 Hip Switches
1 sets
B)
Half Kneeling Ankle Mobilization
Left: 1 set · Right: 1 set
C)
Air Squat
1 sets
D)
Bodyweight Bridge March
1 sets
E)
DNS Start Plank with Reach To Cross Connect
Left: 1 set · Right: 1 set
F)
Band Good Morning
1 sets
2
Main Lifts: Squat Strength
2 Exercises
SESSION DESCRIPTION
This is your main strength work for the day, so take your time and own every rep through the full range you can control. Follow the tempo and RPE as written, and on your Bulgarian split squats, use your 8–12 rep range to beat last week by adding a rep or, once you hit 12, adding weight.
A)
Back Squat
3x8
B)
Bulgarian Split Squat Internal Rotation Bias
Left: 3 sets · Right: 3 sets
3
Secondary Lifts: SL Strength & Control
4 Exercises
SESSION DESCRIPTION
Now we’re challenging you on one leg and in more than one direction, with work for your quads, adductors, hamstrings, and calves. Slow down, stay balanced, and choose a weight that lets you control every rep. Want to utilize a weight that makes the last 1-2 reps challenging to complete.
I help women and men lift heavy, move fast, and train hard without pain holding them back.
Profession:
Physical Therapist
Location:
Los Angeles, CA
Languages:
English
Accepts Clients:
Online
TRAINING STYLE:
StrengthStability
SPECIALISES IN TRAINING:
Full Body
Every workout and training phase is organized so you know what to complete each week.
Video Demos
Every movement in your training session can include a demo video, so there is less guessing around what to do or how to do it.
Delivered through Rebuildr
Delivered through the Rebuildr app, which lets you log your workouts easily, helping you track your progress and stay on course with simple, step-by-step guidance.
