TRISTRONG STABILITY CYCLE
PROGRAM OVERVIEW
DIFFICULTY: Beginner - Intermediate: The work load in this program is designed to be low volume, with a high focus on technique and stabilization.
VOLUME / TIMING: Low - Moderate / Anytime
PROGRAM STRUCTURE: 6 weeks / 3-4 Session each week: (2 Strength Sessions + 1 Core Routine that can be performed once or multiple times if you would like to add more volume to your training)
SESSION STRUCTURE: 45-60 minutes of strength training
EQUIPMENT: Dumbbells (ideally progressive in weight light-heavy), Pull-up Bar, Exercise Bands, Minibands, Box or Bench, Swiss Ball, Suspension Trainer.
FOCUS: Core Stability, Strength Symmetry, Balance. This program is an excellent way to build body control, reduce strength asymmetries, improve core engagement, and muscular endurance.
MOVEMENT VIDEO LIBRARY
PHASE 1: WEEK 1
SESSION A
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Goblet Squat (3:1 tempo) x 10
MIN 2) RNT Split Squat Hold x 20s ea
MIN 3) Downdog to Pigeon Stretch x 45s -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Farmer Carry x 40s
MIN 2) ½ Kneeling Chop x 8ea
MIN 3) Prone I-T Hover x 40s -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Bodyweight Row (1:3 tempo) x 10
MIN 2) Hamstring Curl (1:2 tempo) x 10
MIN 3) Arm Bar x 25s ea
SESSION B
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Sumo DL (3:1 tempo) x 10
MIN 2) Bench Hip Lift Hold x 20s / 10s / 10s
MIN 3) Supine Windshield Transfers x 45s -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Hollow Hang x 40s
MIN 2) ½ Kneeling AR Press x 8ea
MIN 3) ½ Kneeling Vertical Row x 8ea -
3 ROUNDS EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) 3-way Calf Raise x 6ea
MIN 2) Lat. Squat Hold x 20s ea
MIN 3) Inch Worm to Push up (3-5) x 40s
MIN 4) Prone T+Y x 40s
CORE ROUTINE
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) Anchored Deadbug
2) Bridge
3) Front Plank
4) Hinge & Reach
5) Miniband Side Step -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Side Plank R
2) Side Plank L
3) Quad Kickback R
4) Quad Kickback L
5) SL Bridge R
6) SL Bridge L
Welcome to Week 1! This week, we’ll begin with slow tempo movements. Focus on maintaining control throughout each exercise to build a good foundation for the weeks to come.
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.
PHASE 1: WEEK 2
SESSION A
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUNDS EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Goblet Squat (3:1 tempo) x 12
MIN 2) RNT Split Squat Hold x 25s ea
MIN 3) Hip to Hamstring Stretch x 20s ea -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Farmer Carry x 50s
MIN 2) ½ Kneeling Chop x 10ea
MIN 3) Prone I-T Hover x 50s -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Bodyweight Row (1:3 tempo) x 12
MIN 2) Hamstring Curl (1:2 tempo) x 12
MIN 3) Arm Bar x 25s ea
SESSION B
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUNDS EMOM
EVERY MINUTE ON THE MINUTE
MIN 1) Sumo DL (3:1 tempo) x 12
MIN 2) Bench Hip Lift Hold x 15s / 15s / 15s
MIN 3) Kneeling Hip Stretch + Reach x 20s ea -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Hollow Hang x 50s
MIN 2) ½ Kneeling AR Press x 10ea
MIN 3) ½ Kneeling Vertical Row x 10ea -
3 ROUNDS:
EVERY MINUTE ON THE MINUTE
MIN 1) Leaning 3-way Calf Raise x 6ea
MIN 2) Lat. Squat Hold x 25s ea
MIN 3) Inch Worm to Push up (3-5) x 50s
MIN 4) Prone T+Y x 50s
CORE ROUTINE
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) Anchored Deadbug
2) Bridge
3) Front Plank
4) Hinge & Reach
5) Miniband Side Step -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Side Plank R
2) Side Plank L
3) Quad Kickback R
4) Quad Kickback L
5) SL Bridge R
6) SL Bridge L
This week, we’ll continue to work through slow tempo, unloaded movements. Continue to focus on control and balance.
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.
PHASE 2: WEEK 1
SESSION A
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Goblet Squat + 3s Pause x 8
MIN 2) RNT Split Squat (2:1 tempo) x 5ea
MIN 3) 9090 Hip Transfer x 45s -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Farmer March x 45s
MIN 2) Base Stance Chop x 8ea
MIN 3) Hinge I-T Hover x 45s -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Bodyweight Row + 3s Pause x 10
MIN 2) 2-1 Hamstring Curl x 5ea
MIN 3) ½ Get Up - R x 4-6
MIN 4) ½ Get Up - L x 4-6
SESSION B
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Offset Suitcase DL (3:1 tempo) x 5ea
MIN 2) SL Bench Hip Lift (3:1 tempo) x 5ea
MIN 3) Alt. Hip Stretch x 45s -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Hollow Hang + KT x 40s
MIN 2) Base Stance AR Press + Lift x 8ea
MIN 3) ½ Kneeling Straight Arm Pulldown x 8ea -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Deep Calf Raise x 15
MIN 2) Cossack Squat x 6-8ea
MIN 3) Downdog to Push-up x 8-12
MIN 4) Superman Pulse x 45s
CORE ROUTINE
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) Anchored Deadbug
2) Bridge march
3) Plank Shoulder Taps
4) Lateral Squat Hold
5) Miniband Staggered Side Step -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Side Plank + Abduction Pulse R
2) Side Plank + Abduction Pulse L
3) Bird Dog R
4) Bird Dog L
5) Pulsing SL Bridge R
6) Pulsing SL Bridge L
Phase 2 is here! This week, we’ll begin adding more load to our slow tempo movements. When selecting your weights, use challenging load that still allows you to maintain form and tempo throughout each exercise.
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.
PHASE 2: WEEK 2
SESSION A
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Goblet Squat + 3s Pause x 10
MIN 2) RNT Split Squat (2:1 tempo) x 6ea
MIN 3) Alt. Hip - Hamstring Stretch x 45s -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Farmer March x 50s
MIN 2) Base Stance Chops x 10ea
MIN 3) Hinge I-T Hover x 50s -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Bodyweight Row + 3s Pause x 12
MIN 2) 2-1 Hamstring Curl x 6ea
MIN 3) ½ Get Up - R x 4-6
MIN 4) ½ Get Up - L x 4-6
SESSION B
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Offset Suitcase DL (3:1 tempo) x 6ea
MIN 2) SL Bench Hip Lift (3:1 tempo) x 6ea
MIN 3) Alt. World’s Greatest x 45s -
3 ROUNDS EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Hollow Hang + KT x 50s
MIN 2) Base Stance AR Press + Lift x 10ea
MIN 3) ½ Kneeling Straight Arm Pulldown x 10ea -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Deep Calf Raise x 15 (ecc)
MIN 2) Cossack Squat x 8-10ea
MIN 3) Downdog to Push-up x 8-12
MIN 4) Superman Pulse x 50s
CORE ROUTINE
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) Anchored Deadbug
2) Bridge march
3) Plank Shoulder Taps
4) Lateral Squat Hold
5) Miniband Staggered Side Step -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Side Plank + Abduction Pulse R
2) Side Plank + Abduction Pulse L
3) Bird Dog R
4) Bird Dog L
5) Pulsing SL Bridge R
6) Pulsing SL Bridge L
This week, we’ll continue our loaded tempo movements. When selecting your weights, use challenging load that still allows you to maintain form and tempo throughout each exercise.
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.
PHASE 3: WEEK 1
SESSION A
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Offset FR Squat (3s pause) x 5ea
MIN 2) Offset Split Squat (3s pause) x 5ea
MIN 3) 9090 Transfer x 45s -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Offset Farmer March Hold x 20s ea
MIN 2) Split Stance Chop x 8ea
MIN 3) Hinge + Scaption Reach x 45s -
3 ROUNDS EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) BW Row + KT x 10
MIN 2) SL Hamstring Curl x 5ea
MIN 3) Arm Bar + ½ Get Up - R x 50s
MIN 4) Arm Bar + ½ Get Up - L x 50s
SESSION B
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUNDS:
EVERY MINUTE ON THE MINUTE
MIN 1) Offset Suitcase DL + Row (1s pause) x 5ea
MIN 2) SL Bench Hip Lift (3s pause) x 5ea
MIN 3) Alt. Pigeon x 45s -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Hollow Hang + Alt. KT x 40s
MIN 2) PS AR Press + Lift x 8ea
MIN 3) Hinge + Straight Arm Pulldown x 12 -
3 ROUNDS:
EVERY MINUTE ON THE MINUTE
MIN 1) 2 Up 1 Down Calf Raise x 5ea
MIN 2) Side Lunge x 8ea
MIN 3) Downdog to Push-up to Mtn. Climber x 8-12
MIN 4) Superman Hold x 40s
CORE ROUTINE
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) OAOL Deadbug
2) 2-up 1-down Bridge
3) High-Low Plank
4) Prone Scaption Reach
5) Lateral Squats -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Airplane R
2) Airplane L
3) Hollow Hold
4) Miniband Diag. Kickback
5) Side Bridge + Clam R
6) Side Bridge + Clam L
Phase 3 is here! This week, we’ll begin adding isometric pauses to our movements. Our goal through this phase is to “own” strong positions in each exercise. Focus on holding for the full prescribed time and maintain control. When selecting your loads for your exercises, choose weights that are challenging, but still allow you to execute the exercise with the correct technique.
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.
PHASE 3: WEEK 2
SESSION A
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Offset FR Squat (3s pause) x 6ea
MIN 2) Offset Split Squat (3s pause) x 6ea
MIN 3) Adductor Rock x 45s -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Offset Farmer March Hold x 25s ea
MIN 2) Split Stance Chop x 10ea
MIN 3) Hinge + Scaption Reach x 50s -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) BW Row + KT x 12
MIN 2) SL Hamstring Curl x 6ea
MIN 3) Arm Bar + ½ Get Up - R x 50s
MIN 4) Arm Bar + ½ Get Up - L x 50s
SESSION B
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Offset Suitcase DL + Row + Pause x 6ea
MIN 2) SL Bench Hip Lift (3s pause) x 6ea
MIN 3) Inchworm to Hip Stretch x 45s -
3 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
MIN 1) Hollow Hang + Alt. KT x 50s
MIN 2) PS AR Press + Lift x 10ea
MIN 3) Hinge + Straight Arm Pulldown x 15 -
3 ROUNDS
EVERY MINUTE ON THE MINUTE
MIN 1) 2 Up 1 Down Calf Raise x 6ea
MIN 2) Side Lunge x 10ea
MIN 3) Downdog to Push-up to Mtn. Climber x 8-12
MIN 4) Superman Hold x 50s
CORE ROUTINE
-
1 ROUND:
Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
2 ROUNDS:
40 SEC ON / 10 SEC OFF
1) OAOL Deadbug
2) 2-up 1-down Bridge
3) High-Low Plank
4) Prone Scaption Reach
5) Lateral Squats -
3 ROUNDS:
30 SEC ON / 10 SEC OFF
1) Airplane R
2) Airplane L
3) Hollow Hold
4) Miniband Diag. Kickback
5) Side Bridge + Clam R
6) Side Bridge + Clam L
This week, we’ll continue adding isometric pauses to our movements. Our goal through this phase is to “own” strong positions in each exercise. Focus on holding for the full prescribed time and maintain control. When selecting your loads for your exercises, choose weights that are challenging, but still allow you to execute the exercise with the correct technique.
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.