TRAILSTRONG DB PROGRESSIVE STRENGTH B
PROGRAM OVERVIEW
DIFFICULTY: Intermediate - Advanced - the training in this program can be scaled up or down based on weight selection.
VOLUME / TIMING: Moderate - High / Lead up to a backpacking/hiking trip or a lower running volume period.
PROGRAM STRUCTURE: 4 weeks - 3 Full Body Strength Sessions / Week
SESSION STRUCTURE: 45-60 minutes of strength training.
EQUIPMENT: Dumbbells (progressive in weight light-heavy), Pull-up Bar, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.
FOCUS: Progressive Strength Development & Core Stability for running and hiking.
MOVEMENT VIDEO LIBRARY
WEEK 1
SESSION A
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Front squat x 12
2) RNT SS Hold x 30s ea
3) Step up jump x 2 each
4) Rest 60 sec -
3 ROUNDS:
1) 1-leg RDL x 6 each
2) Renegade Row x 10 each
3) 60s rest -
3 ROUND EMOM:
Min 1) Bridge floor press x 12
Min 2) Bench dips x 12
Min 3) Bear + kick through x 8 each -
9 MINUTE REPEAT
1) Hanging Knee Tucks x 12
2) Triplanar Hop x 2 each
3) Goblet Side Step x 12 each direction
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) SS Hold + AR Press x 12 each
2) TRX BW Row Hold x 30 sec
3) 60 sec rest -
3 Rounds:
1) Step-ups x 8 each
2) Goblet Side Steps x 12 each direction
3) 60 sec rest -
3 Rounds:
1) Hamstring Bridge x 12
2) OAOL Banded DL + Row x 6 each -
3 ROUNDS:
45 SEC ON / 15 SEC OFF
1) Sag/front Reach Stabilization
2) Alt. Miniband Side + Diag reach
3) Alt. Mountain Climber Plus
4) Alt. 1-leg balance banded row
SESSION C
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) DB Deadlift x 12
2) swiss ball 1-leg hamstring curl x 6
3) Rest 60 sec -
3 ROUNDS:
1) Cossack squat x 12 (Goblet)
2) Alt. Bent over row x 10 each
3) Rest 60 sec -
3 ROUND EMOM:
1) Pull-ups x 5-15
2) Swiss ball knee tucks x 15
3) split stance overhead press x 8 each -
9 MIN REPEAT
1) DB Hip Lift x 15
2) OAOL V-up x 12 each
3) Burpee x 9
Welcome to Week 1 of the program! Use this week to feel out the movements that you’ll build through over these next 4 weeks. This week will be slightly lower in volume, so select weights that allow you to perform with perfect execution.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 2
SESSION A
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Front squat x 10
2) RNT Split Squat x 5 each
3) Step up jump x 3 each
4) Rest 60 sec -
4 ROUNDS:
1) 1-leg RDL x 5 each
2) Renegade Row x 8 each
3) Rest 60 sec -
4 ROUND EMOM:
1) Alt. Bridge Floor Press x 10 each
2) Bench Dips x 10
3) Bear: Shoulder Taps / Kick Through x 6 ea (6 taps each side, 6 kick through each side) -
10 MIN REPEAT:
1) Skater Hops x 10 each
2) Hanging Knee Tucks x 15
3) Flutter Kicks x 20 each
4) Bridge March x 25 each
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Split squat Diagonal Reach x 8 each
2) TRX Row x 5
3) TRX BW Row Hold x 30 sec
4) 60 sec rest -
4 ROUNDS:
1) Step-ups x 6 each (load)
2) Goblet Side Steps x 12 each direction
3) 60 sec rest -
4 ROUNDS:
1) Hamstring Bridge x 12
2) OAOL Banded DL + Row x 5 each -
3 ROUNDS:
50 SEC ON / 10 SEC OFF
1) Triplanar Reach Stabilization
2) SS Miniband Side Step
3) Stir The Pot
4) Alt. 1-leg balance banded row
SESSION C
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) DB Deadlift x 10 (inc. weight)
2) swiss ball 1-leg hamstring curl x 5 (slow)
3) Rest 60 sec -
4 ROUNDS:
1) Cossack squat x 10 (Goblet)
2) Alt. Bent over row x 8 each
3) Rest 60 sec -
4 ROUND EMOM:
1) Pull-ups x 5-15
2) Swiss ball knee tucks x 15
3) split stance overhead press x 6 each (inc. weight) -
10 MIN REPEAT:
1) Plank walk + DB Drag x 5 each
2) Squat + Diagonal Medball Reach x 5 each
3) Medball V-up Pass x 10
Welcome to Week 2! This week, you’ll see the exercises remain the same and the set/rep schemes will change slightly. As the reps reduce, if you feel confident, try increasing your weight. But, make sure that you’re executing each movement with great form.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 3
SESSION A
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
5 ROUNDS:
1) Front squat x 8
2) RNT Split Squat x 5 each
3) Step up jump x 3 each
4) Rest 60 sec -
5 ROUNDS:
1) 1-leg RDL x 5 each
2) Renegade Row x 8 each
3) Rest 60 sec -
4 ROUND:
1) 2-arm / 1-arm bridge floor press x 5 round
2) Bench Dips x 12
3) DD + Kick Through x 6
4) 60 sec rest -
10 MIN REPEAT:
1) Log Rolls x 3
2) Box Jump x 6
3) Hanging Knee Tucks x 9
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
5 ROUNDS:
1) Split squat Diagonal Reach x 8 each
2) TRX Row x 7
3) TRX BW Row Hold x 30 sec
4) 60 sec rest -
5 ROUNDS:
1) Step-ups x 6 each (load)
2) Goblet Side Steps x 12 each direction
3) 60 sec rest -
4 ROUNDS:
1) Hamstring Bridge x 15
2) OAOL Banded DL + Row x 6 each
3) 60 sec rest -
3 ROUNDS:
50 SEC ON / 10 SEC OFF
1) Triplanar Hop x 25 sec each side
2) SS Halo x 25 sec each side
3) Swiss Ball Deadbug
4) Alt. 1-leg balance banded row
SESSION C
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
5 ROUNDS:
1) DB Deadlift x 8 (inc. weight)
2) swiss ball 1-leg hamstring curl x 6 (slow)
3) Rest 60 sec -
5 ROUNDS:
1) Cossack squat x 8 (Goblet)
2) Alt. Bent over row x 8 each
3) Rest 60 sec -
5 ROUND EMOM:
1) Pull-ups x 5-15
2) Swiss Ball Knee Tuck x 15
3) split stance overhead press x 6 each -
10 MIN REPEAT:
1) Burpee Hop Over x 5
2) DB Drag x 10 each
3) Anchored Knee Tucks (holding DB) x 15
Peak Week is here! This week is the peak of your build. Work hard in each session, increase your weights if you feel confident, and crush each movement!
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 4
SESSION A
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Front squat x 10
2) RNT Split Squat x 6 each
3) RNT Split Squat hol x 20 sec
4) Rest 60 Sec -
3 ROUNDS:
1) 1-leg RDL x 6 each
2) Renegade Row x 8 each
3) Rest 60 sec -
3 ROUND EMOM:
1) Bridge floor press x 6 (2-arm / 1-arm - perform 6 of each)
2) Crab Bridge x 12
3) DD + Kick Through x 6 -
12 MIN REPEAT
1) Air Squat + knee tuck x 10
2) 1-leg lateral line hops x 10 each
3) 1/2 get-up x 5 each
4) Bear Crawl x 10 fw/back
SESSION B
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Split squat Diagonal Reach x 10 each
2) TRX Row x 10-15
3) 60 sec rest -
3 ROUNDS:
1) Step-ups x 8 each
2) AR Press + side step x 10 each
3) 60 sec rest -
3 ROUNDS:
1) Hamstring Bridge x 15
2) OAOL DL + Row x 6 each
3) 60 sec rest -
3 ROUNDS:
50 SEC ON / 1O SEC OFF
1) Triplanar Hop
2) Alt. Fwd Lunge + Medball Rotation
3) Alt. Mountain Climber +
4) Split Stance Banded 1-arm Row
SESSION C
-
2 ROUNDS: 30 SEC EACH
1) Down Dog
2) Prone T + Y
3) Hammy Squats
4) Reverse Lunge + Reach (Alt.)
5) Side Bridge
6) Bear Hold
7) Crab Bridge Hold
3 ROUNDS:
1) Miniband Side Step 10 steps each side
2) Miniband Air Squat x 6 reps
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) DB Deadlift x 10 light
2) swiss ball 2-leg hamstring curl x 10
3) Rest 60 sec -
3 ROUNDS:
1) Cossack squat x 10 each (no weight)
2) Alt. Bent over row x 10 each
3) Rest 60 sec -
3 ROUND EMOM:
1) Pull-ups x 5-15
2) Swiss ball knee tucks x 15
3) split stance overhead press x 8 each -
12 MINUTE REPEAT
1) Walking Lunge x 12 each
2) OAOL V-up x 12 each
3) Sprawl + borad jump x 6
4) Push-up x 12
Great work, you’ve made it to our deload week! This week, you’ll experience a reduction in volume and we encourage you to take things fairly light to let your body recover from 3 weeks of a solid build.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.