Principles of Strength - PolePress University

Click here to learn about this course.
To view free sample sessions from each program, select “Week 1 – Session 1” from Programs A, B, or C below.
Click here to purchase this course.
Each lesson takes 45 – 60 minutes.

Note: This syllabus is structured differently than our other courses, as it contains multiple 6-week programs (A, B, C) of increasing difficulty, so that you can choose which program best suits your current fitness/strength level. You can also repeat as many times as you like, advancing from one program to the next as you progress.

Instructions: “S x R” means you are supposed to perform S sets, each with R repetitions. For example, “3 x 10” means that you should:

Do 10 consecutive repetitions (without resting)
Take a short rest (30-60 seconds)
Do 10 consecutive repetitions
Take a short rest
Do 10 consecutive repetitions

Course Content

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Program A - Two 45-minute sessions per week

Week 1 – Session 1: Upper Focus 10 Topics Sample Lesson

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Lesson Content

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Stretch A: Follow Along

Warmup A: Follow Along

Tiny Circles: 3 x 10

Shoulder Pushups: 3 x 7

Regular Sit Ups: 3 x 15

Air Squats: 3 x 10

Knee Pushups: 4 x 5

Triceps Kickback: 3 x 10

Regular Plank: 2 x 30 seconds

Lunges: 2 x 10 each leg

Week 1 – Session 2: Core Focus 10 Topics

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Lesson Content

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Stretch B: Follow Along

Warmup B: Follow Along

Regular Planks: 2 x 45

Regular Situps: 2 x 10

Tiny Circles: 3 x 10

Air Squats: 3 x 10

Side Abs: 3 x 15

Alternating Superman: 3 x 15

Shoulder Pushups: 3 x 10

Relevée: 3 x 10

Week 2 – Session 3: Lower Focus 10 Topics

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Lesson Content

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Wall Sit: 1 x 45 seconds

Side Lunges: 2 x 10 each side

Plank Lift Side to Side: 2 x 5 each side

Knee Pushups: 3 x 5

Open/Close Squat Position: 3 x 10

Elevated Hip Lifts: 3 x 10

Superman Hold: 2 x 30 seconds

Triceps Kickback: 3 x 10

Week 2 – Session 4: Core Focus 10 Topics

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Lesson Content

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Just Legs: 3 x 15

Planks Moving to Elbow: 3 x 7

Triceps Kickback: 3 x 10

Side Lunges: 3 x 15

Situps Elbow to Knee: 3 x 10

Knee/Elbow Side: 3 x 10

Shoulder Pushup: 3 x 10

Wall Sit: 1 x 45 seconds

Week 3 – Session 5: Upper Focus 10 Topics

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Lesson Content

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Regular Pushup: 2 x 5

Triceps Kickback: 3 x 15

Plank Lift Side-to-Side: 3 x 8

Tiny Circles: 3 x 20

Knee Pushup: 3 x 7

Superman Hold: 1 x 45 seconds

Relevée: 3 x 10

Week 3 – Session 6: Core Focus 10 Topics

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Lesson Content

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Planks Moving to Elbow: 3 x 7

Just Legs: 3 x 10

Regular Pushup: 3 x 5

Open/Close Squat Position: 3 x 10

Plank Hold, Opposite Foot/Hand: 2 x 10

Elbow to Knee: 3 x 15

Shoulder Pushups: 3 x 10

Mountain Climber: 3 x 15

Week 4 – Session 7: Lower Focus 10 Topics

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Lesson Content

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Air Squats: 3 x 15

Relevée: 3 x 10

Alternating Superman: 2 x 20

Regular Pushups: 2 x 5

Mountain Climber: 3 x 15

Wall Sit: 1 x 60 seconds

Side Abs: 3 x 15

Triceps Kickback: 3 x 20

Week 4 – Session 8: Core Focus 10 Topics

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Lesson Content

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Situps, Elbow to Opposite Knee: 3 x 10

Hold Opposite Foot/Hand: 3 x 15

Knee pushup: 3 x 7

Planks, Opposite Knee to Elbow: 2 x 10

Regular Situps: 3 x 20

Elevated Hip Lifts: 3 x 20

Tiny Circles: 3 x 20

Week 5 – Session 9: Upper Focus 10 Topics

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Lesson Content

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Regular Pushups: 3 x 5

Shoulder Pushups: 3 x 15

Situps, Elbow to Opposite Knee: 3 x 10

Side Lunges: 3 x 10

Triceps Kickback: 3 x 20

Shoulder Pushups: 3 x 15

Air Squats: 3 x 20

Knee/Elbow Side: 3 x 10

Week 5 – Session 10: Core Focus 10 Topics

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Lesson Content

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Just Legs: 3 x 20

Elbow to Knee: 3 x 15

Caterpillar: 2 x 5

Mountain Climber: 3 x 20

Planks, Opposite Knee to Elbow (-)

Superman Hold: 1 x 60 seconds

Regular Pushups: 3 x 5

Open/Close Squat Position: 3 x 15

Week 6 – Session 11: Lower Focus 10 Topics

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Lesson Content

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Elevated Hip Lifts: 3 x 20

Regular Plank: 2 x 60 seconds

Knee Pushup: 2 x 10

Relevée: 3 x 15

Regular Squat: 3 x 20

Plank Moving to Elbow: 3 x 10

Caterpillar: 2 x 5

Week 6 – Session 12: Core Focus 10 Topics

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Lesson Content

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Planks Lift Side-to-Side: 3 x 8

Alternating Superman: 3 x 15

Wall Sit: 1 x 60 seconds

Triceps Kickback: 3 x 20

Knee/Elbow Side: 3 x 15

Planks, Opposite Knee to Elbow: 2 x 10

Side Lunges: 3 x 15

Regular Pushups: 2 x 5

Program B - Two 60-minute sessions per week

Week 1 – Session 1: Upper Focus 10 Topics Sample Lesson

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Lesson Content

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Stretch A: Follow Along

Warmup A: Follow Along

Knee Pushups: 3 x 10

Shoulder Pushups: 3 x 10

Regular Situps: 3 x 20

Air Squats: 3 x 20

Caterpillar: 4 x 5

Triceps Kickback: 3 x 20

Regular Plank: 2 x 50 seconds

Lunges: 2 x 20 each leg

Week 1 – Session 2: Core Focus 10 Topics

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Lesson Content

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Stretch B: Follow Along

Warmup B: Follow Along

Regular Planks: 2 x 45

Regular Situps: 3 x 20

Tiny Circles: 3 x 20

Air Squats: 3 x 20

Side Abs: 3 x 20

Alternating Superman: 3 x 20

Shoulder Pushups: 3 x 15

Relevée: 3 x 20

Week 2 – Session 3: Lower Focus 10 Topics

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Lesson Content

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Stretch A: Follow Along

Warmup A: Follow Along

Wall Sit: 60 seconds

3 Squats, 1 Jump: 3 x 10

Plank Lift Side to Side: 2 x 10 each side

Knee Pushups: 3 x 10

Open/Close Squat Position: 3 x 10

Elevated Hip Lifts: 3 x 15

Superman Hold: 2 x 45 seconds

Triceps Kickback: 3 x 15

Week 2 – Session 4: Core Focus 10 Topics

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Lesson Content

0% Complete 0/10 Steps

Just Legs: 3 x 20

Planks Moving to Elbow: 3 x 10

Triceps Kickback: 3 x 20

Side Lunges: 3 x 15

Situps Elbow to Knee: 3 x 15

Knee/Elbow Side: 3 x 15

Shoulder Pushups: 3 x 20

Wall Sit: 1 x 60 seconds

Week 3 – Session 5: Upper Focus 10 Topics

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Lesson Content

0% Complete 0/10 Steps

Regular Pushups: 2 x 10

Triceps Kickback: 3 x 20

Plank Lift Side-to-Side: 3 x 10

Elbows-In Pushups: 3 x 20

Knee Pushups: 3 x 7

Superman Hold: 1 x 60 seconds

Relevée: 3 x 15

Week 3 – Session 6: Core Focus 10 Topics

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Lesson Content

0% Complete 0/10 Steps

Planks Moving to Elbow: 3 x 15

Just Legs: 3 x 20

Regular Pushups: 3 x 8

Open/Close Squat Position: 3 x 15

Plank Hold Opposite Foot/Hand: 2 x 10

Elbow to Knee: 3 x 20

Shoulder Pushups: 3 x 20

Mountain Climber: 3 x 20

Week 4 – Session 7: Lower Focus 10 Topics

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Lesson Content

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Air Squats: 3 x 20

Relevée: 3 x 20

Alternating Superman: 3 x 20

Regular Pushups: 2 x 10

Mountain Climber: 3 x 20

Wall Sit: 2 x 60 seconds

Side Abs: 3 x 20

Triceps Kickback: 3 x 20

Week 4 – Session 8: Core Focus 10 Topics

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Lesson Content

0% Complete 0/10 Steps

Situps, Elbow to Opposite Knee: 3 x 20

Hold Opposite Foot/Hand: 3 x 15

Knee Pushup: 3 x 10

Planks, Opposite Knee to Elbow: 2 x 15

Regular Situps: 3 x 25

Elevated Hip Lifts: 3 x 20

Elbows-In Pushups: 2 x 10

Week 5 – Session 9: Upper Focus 10 Topics

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Lesson Content

0% Complete 0/10 Steps

Regular Pushups: 3 x 10

Shoulder Pushups: 3 x 20

Situps, Elbow to Opposite Knee: 3 x 15

Side Lunges: 3 x 15

Triceps Kickback: 3 x 20

Shoulder Pushups: 3 x 20

Air Squats: 3 x 20

Knee Elbow Side: 3 x 15

Week 5 – Session 10: Core Focus 10 Topics

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Lesson Content

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Just Legs: 3 x 20

Elbow to Knee: 3 x 20

Caterpillar: 2 x 5

Mountain Climber: 3 x 20

Planks, Opposite Knee to Elbow: 3 x 20

Superman Hold: 2 x 60 seconds

Regular Pushups: 3 x 10

Open/Close Squat Position: 3 x 20

Week 6 – Session 11: Lower Focus 10 Topics

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Lesson Content

0% Complete 0/10 Steps

Elevated Hip Lifts: 3 x 20

Regular Plank: 2 x 60 seconds

Knee Pushups: 2 x 15

Relevée: 3 x 20

3 Squats, 1 Jump: 3 x 15

Plank Moving to Elbow: 3 x 10

Caterpillar: 2 x 7

Week 6 – Session 12: Core Focus 10 Topics

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Lesson Content

0% Complete 0/10 Steps

Planks Lift Side to Side: 3 x 10

Alternating Superman: 3 x 20

Wall Sit: 2 x 60 seconds

Triceps Kickback: 3 x 20

Knee/Elbow Side: 3 x 20

Planks, Opposite Knee to Elbow: 2 x 20

Side Lunges: 3 x 20

Regular Pushups: 2 x 10

Program C - Three 60-minute sessions per week

Week 1 – Session 1: Upper Focus 12 Topics Sample Lesson

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Lesson Content

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Stretch A: Follow Along

Warmup A: Follow Along

Tuck Holds: 3 x 5 seconds

Regular Handstand: 3 x 20 seconds

Ball Tucks: 3 x 10

3 Squats 1 Jump: 3 x 10

Regular Pushup: 3 x 10

Straddle Hold: 3 x 5 seconds

Superman Hold: 2 x 60 seconds

Leg Lifts in Straddle: 3 x 5

Elbows-In Pushup: 3 x 10

Shoulder Pushup: 3 x 15

Week 1 – Session 2: Core Focus 12 Topics

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Lesson Content

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Stretch B: Follow Along

Warmup B: Follow Along

Plank Walking Hands Away: 1 x 10

Diving Pushup: 3 x 3

1-Leg Elevated Hip Lifts: 3 x 10

Just Legs Back: 3 x 15

1-Leg Sit: 3 x 10

Caterpillar: 3 x 5

Open/Close Squat Position: 3 x 15

Plank Side Crunch: 2 x 10

Side Abs: 3 x 15

Week 1 – Session 3: Lower Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Stretch A: Follow Along

Warmup A: Follow Along

Long Jumps: 3 x 7

Sock Slide: 3 x 10

Planks, Opposite Knee to Elbow: 2 x 10

Tuck Hold: 3 x 5

Mountain Climber: 3 x 20

Knee to Elbow Jump Half Turn: 3 x 10

Plank Lift Opposite + Elbow: 2 x 10

Shoulder Pushup: 3 x 15

Lunges Jump to Switch: 3 x 10

Wall Sit: 2 x 60 seconds

Week 2 – Session 4: Upper Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Tuck Holds: 3 x 5 seconds

Regular Handstand: 2 x 20 seconds

1-Leg Sit: 3 x 10

3 Squats 1 Jump: 3 x 10

Regular Pushup: 3 x 10

Pike Hold: 3 x 5 seconds

Alternating Superman: 2 x 15

Leg Lifts in Straddle: 3 x 5

Elbows in Pushup: 3 x 10

Shoulder Pushup: 3 x 15

Week 2 – Session 5: Core Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Planks, Opposite Knee to Elbow: 2 x 10

Diving Pushup: 3 x 3

1-Leg Elevated Hip Lifts: 3 x 10

Back Canoes: 3 x 7

1-Leg Sit: 3 x 10

Caterpillar: 3 x 5

3 Squats 2 Turns: 3 x 10

Plank Side Crunch: 2 x 10

Side Abs: 3 x 15

Week 2 – Session 6: Lower Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Long Jumps: 3 x 7

Sock Slide: 3 x 10

Plank Lift Opposite Knee + Elbow: 2 x 10

Tuck Hold: 3 x 5

Mountain Climber: 3 x 20

Knee to Elbow Jump Half Turn: 3 x 10

Plank Lift Opposite + Elbow: 2 x 10

Shoulder Pushup: 3 x 15

Lunges Jump to Switch: 3 x 10

Wall Sit: 2 x 60 seconds

Week 3 – Session 7: Upper Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Regular Pushup: 3 x 15

Regular Handstand: 2 x 30 seconds

Situps, Elbow to Opposite Knee: 3 x 20

Relevée: 3 x 20

Tuck Holds: 4 x 5 seconds

Triceps Kickback: 3 x 20

Knee Elbow Side: 3 x 15

Lunges Jump to Switch: 3 x 15

Straddle Hold: 4 x 5 seconds

Elbows-In Pushups: 3 x 10

Week 3 – Session 8: Core Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Alternating Superman: 3 x 15

Diving Pushups: 3 x 5

Wall Sit: 2 x 60 seconds

Regular Plank: 2 x 60 seconds

Regular Handstand: 3 x 30 seconds

1-Leg Sit: 3 x 12

1-Leg Elevated Hip Lifts: 3 x 12

Side Abs: 3 x 15

Plank Hands Walking Away: 2 x 7

Week 3 – Session 9: Lower Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Regular Squats: 2 x 10

Long Jumps: 3 x 10

Ball Tucks: 3 x 20

Tuck Holds: 4 x 5 seconds

Sock Slide: 3 x 10

3 Squats 2 Turns: 3 x 15

Superman Hold: 2 x 60 seconds

Caterpillar: 3 x 7

Wall Sit: 2 x 60 seconds

Knee to Elbow Jump Half Turn: 3 x 15

Week 4 – Session 10: Upper Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Regular Pushup: 3 x 15

Regular Handstand: 3 x 30 seconds

Situps, Elbow to Opposite Knee: 3 x 20

Relevée: 3 x 20 seconds

Tuck Holds: 4 x 5 seconds

Shoulder Pushups: 3 x 20

Plank Side Crunch: 2 x 10

Lunges Jump to Switch: 3 x 15

Straddle Hold: 4 x 5 seconds

Elbows-In Pushups: 3 x 15

Week 4 – Session 11: Core Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Alternating Superman: 3 x 20

Diving Pushups: 3 x 7

Wall Sit: 2 x 60 seconds

Regular Plank: 2 x 60 seconds

Regular Handstand: 3 x 30 seconds

1-Leg Sit: 3 x 14

1-Leg Elevated Hip Lifts: 3 x 14

Side Abs: 3 x 20

Plank Hands Walking Away: 2 x 7

Week 4 – Session 12: Lower Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Regular Squats: 3 x 10

Long Jumps: 3 x 10

Ball Tucks: 3 x 20

Tuck Holds: 4 x 5 seconds

Sock Slide: 3 x 12

3 Squats 2 Turns: 3 x 15

Superman Hold: 2 x 60 seconds

Caterpillar: 3 x 7

Wall Sit: 2 x 60 seconds

Knee to Elbow Jump Half-Turn: 3 x 15

Week 5 – Session 13: Upper Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Tuck Holds: 4 x 5 seconds

Regular Handstand: 3 x 30 seconds

Ball Tucks: 3 x 20

3 Squats 1 Jump: 3 x 20

Regular Pushup: 3 x 15

Straddle Hold: 4 x 5 seconds

Superman Hold: 2 x 60 seconds

Leg Lifts in Straddle: 3 x 7

Elbows-In Pushup: 3 x 15

Shoulder Pushup: 3 x 20

Week 5 – Session 14: Core Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Plank Walking Hands Away: 1 x 15

Diving Pushups: 3 x 5

1-Leg Elevated Hip Lifts: 3 x 15

Just Legs Back: 3 x 20

1-Leg Sit: 3 x 16

Caterpillar: 3 x 7

Open/Close Squat Position: 3 x 15

Plank Side Crunch: 2 x 10

Side Abs: 3 x 15

Week 5 – Session 15: Lower Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Long Jumps: 3 x 10

Sock Slide: 3 x 15

Planks, Opposite Knee to Elbow: 2 x 15

Tuck Hold: 4 x 5

Mountain Climber: 3 x 20

Knee to Elbow Jump Half-Turn: 3 x 15

Plank Lift Opposite Knee + Elbow: 2 x 15

Shoulder Pushup: 3 x 20

Lunges Jump to Switch: 3 x 16

Wall Sit: 2 x 60 seconds

Week 6 – Session 16: Upper Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Tuck Holds: 4 x 5 seconds

Regular Handstand: 3 x 30 seconds

1-Leg Sit: 3 x 15

3 Squats 1 Jump: 3 x 15

Regular Pushup: 3 x 15

Pike Hold: 4 x 5 seconds

Alternating Superman: 2 x 15

Leg Lifts in Straddle: 4 x 5

Elbows-In Pushups: 3 x 15

Shoulder Pushups: 3 x 20

Week 6 – Session 17: Core Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Planks, Opposite Knee to Elbow: 2 x 15

Diving Pushups: 3 x 5

1-Leg Elevated Hip Lifts: 3 x 15

Back Canoes: 3 x 10

1-Leg Sit: 3 x 15

Caterpillar: 3 x 7

3 Squats 2 Turns: 3 x 15

Plank Side Crunch: 2 x 15

Side Abs: 3 x 20

Week 6 – Session 18: Lower Focus 12 Topics

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Lesson Content

0% Complete 0/12 Steps

Regular Squats: 3 x 10

Long Jumps: 3 x 10

Ball Tucks: 3 x 20

Tuck Holds: 4 x 5 seconds

Sock Slide: 3 x 12

3 Squats 2 Turns: 3 x 15

Superman Hold: 2 x 60 seconds

Caterpillar: 3 x 7

Wall Sit: 2 x 60 seconds

Knee to Elbow Jump Half-Turn: 3 x 15

About Instructor

Rafaela Montanaro

5 Courses

English