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Principles of Strength
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Program A - Two 45-minute sessions per week
Week 1 - Session 1: Upper Focus10 Topics -
Week 1 - Session 2: Core Focus10 Topics
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Week 2 - Session 3: Lower Focus10 Topics
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Week 2 - Session 4: Core Focus10 Topics
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Week 3 - Session 5: Upper Focus10 Topics
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Week 3 - Session 6: Core Focus10 Topics
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Week 4 - Session 7: Lower Focus10 Topics
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Week 4 - Session 8: Core Focus10 Topics
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Week 5 - Session 9: Upper Focus10 Topics
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Week 5 - Session 10: Core Focus10 Topics
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Week 6 - Session 11: Lower Focus10 Topics
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Week 6 - Session 12: Core Focus10 Topics
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Program B - Two 60-minute sessions per weekWeek 1 - Session 1: Upper Focus10 Topics
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Week 1 - Session 2: Core Focus10 Topics
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Week 2 - Session 3: Lower Focus10 Topics
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Week 2 - Session 4: Core Focus10 Topics
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Week 3 - Session 5: Upper Focus10 Topics
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Week 3 - Session 6: Core Focus10 Topics
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Week 4 - Session 7: Lower Focus10 Topics
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Week 4 - Session 8: Core Focus10 Topics
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Week 5 - Session 9: Upper Focus10 Topics
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Week 5 - Session 10: Core Focus10 Topics
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Week 6 - Session 11: Lower Focus10 Topics
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Week 6 - Session 12: Core Focus10 Topics
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Program C - Three 60-minute sessions per weekWeek 1 - Session 1: Upper Focus12 Topics
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Stretch A: Follow Along
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Warmup A: Follow Along
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Tuck Holds: 3 x 5 seconds
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Regular Handstand: 3 x 20 seconds
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Ball Tucks: 3 x 10
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3 Squats 1 Jump: 3 x 10
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Regular Pushup: 3 x 10
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Straddle Hold: 3 x 5 seconds
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Superman Hold: 2 x 60 seconds
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Leg Lifts in Straddle: 3 x 5
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Elbows-In Pushup: 3 x 10
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Shoulder Pushup: 3 x 15
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Stretch A: Follow Along
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Week 1 - Session 2: Core Focus12 Topics
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Week 1 - Session 3: Lower Focus12 Topics
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Stretch A: Follow Along
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Warmup A: Follow Along
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Long Jumps: 3 x 7
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Sock Slide: 3 x 10
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Planks, Opposite Knee to Elbow: 2 x 10
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Tuck Hold: 3 x 5
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Mountain Climber: 3 x 20
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Knee to Elbow Jump Half Turn: 3 x 10
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Plank Lift Opposite + Elbow: 2 x 10
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Shoulder Pushup: 3 x 15
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Lunges Jump to Switch: 3 x 10
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Wall Sit: 2 x 60 seconds
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Stretch A: Follow Along
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Week 2 - Session 4: Upper Focus12 Topics
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Week 2 - Session 5: Core Focus12 Topics
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Week 2 - Session 6: Lower Focus12 Topics
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Week 3 - Session 7: Upper Focus12 Topics
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Week 3 - Session 8: Core Focus12 Topics
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Week 3 - Session 9: Lower Focus12 Topics
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Week 4 - Session 10: Upper Focus12 Topics
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Stretch B
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Warmup B
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Regular Pushup: 3 x 15
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Regular Handstand: 3 x 30 seconds
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Situps, Elbow to Opposite Knee: 3 x 20
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Relevée: 3 x 20 seconds
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Tuck Holds: 4 x 5 seconds
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Shoulder Pushups: 3 x 20
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Plank Side Crunch: 2 x 10
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Lunges Jump to Switch: 3 x 15
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Straddle Hold: 4 x 5 seconds
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Elbows-In Pushups: 3 x 15
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Stretch B
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Week 4 - Session 11: Core Focus12 Topics
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Week 4 - Session 12: Lower Focus12 Topics
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Week 5 - Session 13: Upper Focus12 Topics
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Week 5 - Session 14: Core Focus12 Topics
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Week 5 - Session 15: Lower Focus12 Topics
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Week 6 - Session 16: Upper Focus12 Topics
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Week 6 - Session 17: Core Focus12 Topics
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Week 6 - Session 18: Lower Focus12 Topics
Lesson 1,
Topic 4
In Progress
Interesting exercise. l never thought of doing this for the shoulders.
When I try to follow this training I was feeling pressure on my wrists. Does that mean my posture is off?
So it could be many things. One might be lack of flexibility on the wrist, maybe you’re using a mat that’s too soft? Maybe your shoulder is too far in front of your hands. One thing that always helps is to make an L with your index finger and your thumb, and focus on putting the weight on that area. This causes your wrist to “lift”a bit your pinky area from the ground
Is there an easy way to do this with an injured wrist? I can’t do regular plank or pushups because it hurts my wrist, so I need to either do this on my fists which is a bit tricky or some one way.