Full Body Strength Workouts

Strength training should be a part of the rehab journey and the prevention of injury plan.

Programs available on the app:

• Build BACK – Starter Strength (free beginner strength workouts)
• Starter Strength 2.0 (full body strength workouts)
• Build UP (full body strength workouts)
• Accessory Workouts (additional workout 1x/week to work on accessory movements)
• Cycling Strength and Stretch (strength and mobility to add to weekly cycling)
• Free Weights Full-Body (free weights workouts to do at home)
• Running Maintenance Program (strength and plyometrics for the recreational runner)
• Workout Your Way Through Pregnancy (stretch, strength, mobility, pelvic floor and pelvic education for pregnant individuals looking to stay active during their pregnancy)

Strength Training
The primary goal of strength training is to increase the maximum force your muscles can generate. It aims to improve your ability to lift heavier weights or exert more force, enhancing overall muscular strength.

Strength training results in:

• increases in muscle size or cross-sectional area
• neural adaptations motor output
• improved strength maximal force production

I have included programs that help you Build Up and Build Back your strength after an injury, plus workouts you can do that should help prepare your body for your activities.

Build UP (General strength program)

If you are looking for a strength program you can do from home and have a training history, then this is a great program for you.

The program lasts for 4 weeks, this can easily be extended to 6 or 8 if you find yourself wanting to practice and build these movements. The program consists of 4 days of warm ups and workouts per week. Compliment this program with either a run, cycle, yoga or activity outside of weight training if you feel you would like another day of movement.

EQUIPMENT:

You will need to have a set of dumbbells or kettlebells, along with an exercise band. These can be used at your discretion depending on your activity history, current strength level, injury history and rate of perceived exertion (i.e. how hard you want to be working).

WORKOUTS:

There are 4 days of workouts, which can be done back to back, or on whichever days of the week you prefer. Include rest days in your weekly plan. Each workout will be about 30-40mins.

For weeks 1 and 2, the sets and reps are higher with the purpose of lifting lighter to build the movement patterns. Weeks 3 and 4 are lower reps and sets to lift heavier. Write down any modifications and load used for the exercises so you can keep track and increase the load if you continue to6or8weeks.

The 4 workouts each have a warm-up and set of exercises. The workouts are broken down into alternating exercises labeled A1 and A2 (if there is a third exercise it will be labeled A3) for the first series, followed by the second series labeled B1, B2 and so forth.

Available on Ripple with a subscription.

Starter Strength 2.0

This program mimics the four week programs and progressions I take myself through to maintain strength, mobility and movement variability in my own body. This program is a progression of the Starter Strength Program (Build BACK).

The program is 4 weeks in duration, with 4 days of workouts and 1 day of mobility. Each workout day includes a warm up, the mobility exercises on day 5 can be used as warm up and as the main exericses. Weeks 1 and 2 have slightly lower reps and sets than weeks 3 and 4.

Available on Ripple with a subscription.

Build BACK (Starter Strength Program)

Available on Ripple for free. Kickstart your training again!

If you have been flip-flopping between workouts, you need accountability and a place to start.

This program will guide you through controlled movements to make training engaging and challenging. If you are feeling unmotivated or stuck in your training, this program can be used to jump start your training, show you your strengths and weaknesses, or be used during a deload week. I have personally used this program and created variations for my clients to maintain strength, mobility and movement variability.

Accessory Workouts

This program gives you the missing pieces to your training. The goal of this program is to introduce bodyweight & mobility based workouts to supplement your current training program. These circuits can be added onto a running program, a lifting program, or your general training routine. 

There is 1 workout each week for 5 weeks. Each workout has 2 circuits. Complete As Many Rounds As Possible (AMRAP) for 15mins of each circuit.

Available on Ripple with a subscription.

Cycling Stretch and Strength

This program is for the cyclist looking to add off-bike workout sessions to help with strengthening their legs, core and back, as well as mobility.

WHAT IS INCLUDED:

This program is meant to compliment the training program of amateur cyclists. There are 4 workouts in total, the first 4 weeks you will complete workouts 1 & 2, and the second 4 weeks you will complete wokrouts 3 & 4. They include a strength circuit and a mobility circuit. These workouts can be done on non- cycling days or on the same day as a shorter ride.

This is available on the app with a subscription.

Free Weights Full Body workouts

This program you can do at home, it is 3 days of workouts to be completed for 4 weeks.

This program is free to use on the app Ripple.

Running Maintenance Program

Having a plan to reduce injury risk is key to longevity in your runs. As a runner, staying healthy during the ramp-up and in-season can be difficult. 

This program will take you through strength exercises (to develop tissue tolerance for runs), plyometrics exercises (to train your body to create a more efficient energy transfer) and mobility exercises (to reduce stiffness from your runs).

The program is two workouts a week. Organize to complete on or between run days. Start with bodyweight or light weights for the first 4 weeks. Then repeat the program and increase the load you use for the exercises.

This program is free to use on the app Ripple.

Workout Your Way Through Pregnancy

Are you asking yourself: What activities or exercises are “safe” in pregnancy? Are there certain exercises you shouldn’t do if you are pregnant? What can you do to stay strong in pregnancy, and the new demands it places on your body?

This program will help to answer those questions for you and give you a plan for the duration of your pregnancy.

This prenatal workout plan is designed for expecting moms who were active pre-pregnancy and are looking for a structured workout program to maintain strength and muscle tone during pregnancy.