Having a consistent plan and gradually progressing your training is essential to feeling stronger and more capable. This program is here to help you achieve this.
This program is only available through the Ripple App. The program is only available on Ripple (one time purchase). The program is a $15CAD subscription cost per month. You will have access to all injury prevention programs with this subscription.
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.
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.
You will need a band and a set of weights, either dumbbells or kettlebells. Each warm up and workout have demonstration videos that you can click on in the program to be taken to YouTube to view them. The videos also show a couple variations for each exercise if the prescribed exercise needs to be modified.
You can also purchase this program through my app and follow it on your phone! You can download the app here:
This program may not be the best fit for you as it is a generic program and not tailored to you or a specific activity. Please take this into consideration when starting this program.
If you are unsure about starting a new exercise program or have health conditions that will impact your exercise, please consult your doctor or preferred health professional before starting this program.
Different people require different movements. If something doesn’t feel right, stop the exercise and evaluate. If you experience pain, then remove the exercise from the workout until you can see a physiotherapist to discuss this with you. If you experience discomfort or tightness, modify the exercise and monitor if you are able to improve these feelings over the course of the program. Consult with a health professional if you have any concerns.