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Summer Strong Challenge

Summer Strong Challenge

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Summer Strong Challenge
  • Phase 1 Workout 1: 30 min Chest & Back
    30:02
    Phase 1 Workout 1: 30 min Chest & Back

    Phase 1 Workout 1: 30 min Chest & Back

    Equipment Needed:
    - Band Bar (optional)
    - Resistance Bands
    - Door Anchor
    - Mini Bands

    Workout:
    A1. Bent Over Row
    A2. Long Band Standing Chest Press
    A3. Reverse Fly
    B1. Mini Band Push Up
    B2. Single Arm Row

  • Phase 1 Workout 2: 20 min Glutes
    20:51
    Phase 1 Workout 2: 20 min Glutes

    Phase 1 Workout 2: 20 min Glutes

    Equipment Needed:
    - Band Bar (optional)
    - Resistance Bands
    - Mini Bands

    Workout:
    A1. Mini Band Glute Activation
    B1. Romanian Deadlift
    C1. Mini Band Glute Bridge
    C2. Mini Band Glute Bridge to Abduction
    C3. Mini Band Glute Bridge March

  • Phase 1 Workout 3: 28 min Arms & Core
    27:45
    Phase 1 Workout 3: 28 min Arms & Core

    Phase 1 Workout 3: 28 min Arms & Core

    Equipment Needed:
    - Band Bar (optional)
    - Resistance Bands
    - Door Anchor

    A1. Shoulder Press
    A2. Bicep Curl
    A3. Tricep Pushdown
    B1. Floor Seated Pallof Press
    B2. Deadbug with Front Raise Hold

  • Phase 1 Workout 4: 29 min Quads & Hamstrings
    29:57
    Phase 1 Workout 4: 29 min Quads & Hamstrings

    Phase 1 Workout 4: 29 min Quads & Hamstrings

    Equipment Needed:
    - Resistance Bands
    - Mini Bands
    - Door Anchor

    Workout:
    A1. Suitcase Squat
    A2. Split Squat with Terminal Knee Extension
    B1. Hamstring Walk Out
    B2. PSOAS March
    C1. Mini Band Squat Series

  • Phase 2 Workout 1: 29 min Glutes & Hamstrings
    29:10
    Phase 2 Workout 1: 29 min Glutes & Hamstrings

    Phase 2 Workout 1: 29 min Glutes & Hamstrings

    Equipment Needed:
    - Band Bar (optional)
    - Resistance Bands
    - Mini Bands

    Workout:
    A1. Sumo Squat
    A2. Squat to Alternating Curtsey Lunge
    B1. B Stance RDL
    B2. Wall Clamshell
    C1. Glute Bridge
    C2. Reverse Plank with PSOAS March

  • Phase 2 Workout 2: 32 min Complete Upper Body
    32:41
    Phase 2 Workout 2: 32 min Complete Upper Body

    Phase 2 Workout 2: 32 min Complete Upper Body

    Equipment Needed:
    - Band Bar (optional)
    - Resistance Bands
    - Mini Bands
    - Door Anchor

    Workout:
    A1. Assisted Pushup
    A2. Rear Delt Overhead Press
    A3. Bicep Curl to Extension
    B1. Seated Wide Grip Row
    B2. Side Plank Rotation to Dip
    C1. Deadbug with Single Arm Tricep Pushdown

  • Phase 2 Workout 3: 28 min Full Body
    29:12
    Phase 2 Workout 3: 28 min Full Body

    Phase 2 Workout 3: 28 min Full Body

    Equipment:
    - Long Resistance Bands
    - Door Anchor

    Workout:
    A1. External Rotation with Overhead Press
    A2. Squat Hold with Row
    B1. Reverse Lunge with Single Arm Straight Arm Pushdown
    C1. Chest Press Series
    C2. Plank Series

  • Phase 2 Workout 4: 32 min Quads, Hamstrings & Calves
    32:57
    Phase 2 Workout 4: 32 min Quads, Hamstrings & Calves

    Phase 2 Workout 4: 32 min Quads, Hamstrings & Calves

    Equipment Needed:
    - Band Bar (optional)
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Good Morning
    A2. Single Leg RDL with Knee Drive
    B1. Zercher Squat
    B2. Laterally Resisted Lateral Lunge
    C1. Calf Raises

  • Phase 3 Workout 1: 30 min Back & Shoulders
    31:00
    Phase 3 Workout 1: 30 min Back & Shoulders

    Phase 3 Workout 1: 30 min Back & Shoulders

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor
    - Mini Bands

    Workout:
    A1. Tempo Lat Pulldown
    B1. Tempo Bent Over Row
    B2. Cable Lateral Raise
    C1. Mini Band Wall Walk
    C2. 1/2 Rep Overhead Press
    C3. Bar Prone Shoulder Press

  • Phase 3 Workout 2: 32 min Glutes
    33:15
    Phase 3 Workout 2: 32 min Glutes

    Phase 3 Workout 2: 32 min Glutes

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Mini Band

    Workout:
    A1. Split Squat
    A2. Split Squat Pulse
    B1. RDL Pause Reps
    C1. Mini Band Clamshell
    C2. Mini Band Side Lying Knee Drive
    C3. Mini Band Abductor Hold

  • Phase 3 Workout 3: 30 min Chest, Arms & Core
    30:30
    Phase 3 Workout 3: 30 min Chest, Arms & Core

    Phase 3 Workout 3: 30 min Chest, Arms & Core

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Tempo Hand Release Push Up
    A2. 1/2 Rep Bicep Curl
    B1. Lying Tricep Extension
    B2. Deadbug
    C1. Shoulder External Rotation
    C2. 1/2 Kneeling High to Low Woodchop

  • Phase 3 Workout 4: 31 min Quads & Hamstrings
    31:36
    Phase 3 Workout 4: 31 min Quads & Hamstrings

    Phase 3 Workout 4: 31 min Quads & Hamstrings

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Door Anchor

    Workout:
    A1. Tempo Front Squat
    A2. Alt Forward Lunge
    B1. Spanish Squat
    B2. Wall Sit
    C1. Hamstring Curl to Glute Bridge
    C2. Quadruped TKE

  • Phase 4 Workout 1: 32 min Upper Body & Core
    33:03
    Phase 4 Workout 1: 32 min Upper Body & Core

    Phase 4 Workout 1: 32 min Upper Body & Core

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Mini Bands
    - Door Anchor

    Workout:
    A1. Push up with Shoulder Protraction
    A2. Bilateral Gorilla Row
    B1. Z Press
    B2. Seated Overhead Tricep Extension
    C1. Straight Arm Bent Over Cable Rotation
    D1. Elbow Plank
    D2. Reverse Crunch

  • Phase 4 Workout 2: 35 min Glutes
    36:59
    Phase 4 Workout 2: 35 min Glutes

    Phase 4 Workout 2: 35 min Glutes

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Mini Bands
    - Door Anchor
    - Bench/Chair

    Workout:
    A1. RDL with Bench
    A2. Bulgarian Split Squat
    B1. Alternating Step Down
    B2. Cable Pull Through
    C1. Hip Thrust
    C2. Hip Thrust Hold to Abductions
    D. Mini Band Series

  • Phase 4 Workout 3: 36 min Upper Body
    37:02
    Phase 4 Workout 3: 36 min Upper Body

    Phase 4 Workout 3: 36 min Upper Body

    Equipment Needed:
    - Resistance Bands
    - Mini Bands
    - Door Anchor

    Workout:
    A1. 1/2 Kneeling Single Arm Arnold Press
    A2. Lateral Bear Walk
    B1. Single Arm Cable Bicep Curl
    B2. Cable Upright Row
    C1. Thoracic Cable Rotation

  • Phase 4 Workout 4: 36 min Quads & Hamstrings
    38:23
    Phase 4 Workout 4: 36 min Quads & Hamstrings

    Phase 4 Workout 4: 36 min Quads & Hamstrings

    Equipment Needed:
    - Band Bar
    - Resistance Bands
    - Mini Bands
    - Bench/Chair
    - Slider
    - Riser

    Workout:
    A1. Heel Elevated Front Squat
    A2. Slider Lateral Lunge
    B1. Reverse Nordic Curl
    B2. Hamstring Curl
    C1. Single Leg Deadlift
    D1. Single Leg Extension Dropset

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