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Pure Strength
This 4 week strength program focuses on compound lifts and athletic circuits to build functional strength.
5 Workouts/week
3 Strength workout
1 Active Rest
1 Conditioning workout
Pure Strength
New Programming Weekly
5 Days / Week
Sample Day
Here's a sneak peek from the Upper day
Upper
Kicking off the week with an upper body strength day! Weights should be pretty heavy here - think like a 7-8/10.
Your accessory work (tricep dips an... Read more
Movement Prep
1
Crocoodile Breathing
1 Set - 1) 5 breaths
2
Kneeling Shoulder CAR
1 Set - 1) 4 ea Reps
3
Beast Shoulder Tap's
1 Set - 1) 10 Reps
4
Two Hand Row
1 Set - 1) 10 Reps
5
Tall Kneeling Halos
1 Set - 1) 5 each direction
6
Quarter Get Up
1 Set - 1) 5 ea Reps
CNS Prep
1
Circuit 2 rounds
Bottoms Up Clean & Hold
2 Rounds - 1) 4 ea Reps2) 4 ea Reps
2
Single Arm Dead Clean
2 Rounds - 1) 2 ea Reps2) 2 ea Reps
3
Single Arm Jerk
2 Rounds - 1) 2 ea Reps2) 2 ea Reps
Block 1
1
Circuit 3 rounds
Push Ups
3 Rounds - 1) 8 Reps2) 8 Reps3) AMRAP Reps
2
3 Point Row
3 Rounds - 1) 6 ea Reps2) 6 ea Reps3) 6 ea Reps
Block 2
1
Circuit 3 rounds
Dumbell Floor Press
3 Rounds - 1) 8 Reps2) 8 Reps3) 8 Reps
2
Push Press (Slow Lower)
3 Rounds - 1) 5 ea Reps2) 5 ea Reps3) 5 ea Reps
Block 3
1
Circuit 3 rounds
Tricep Dips
3 Rounds - 1) 12 Reps2) 12 Reps3) 12 Reps
2
Laying Lat Pullover
3 Rounds - 1) 12 Reps2) 12 Reps3) 12 Reps
Cool Down
1
Floor Slides
1 Set - 1) 8 Reps
2
T Spine Rotation
1 Set - 1) :30 ea
3
Laying Knee Hugs
1 Set - 1) :45 sec ea
Journal
Questions
Meet Your Coach
Movement & Mindset
Become physically & mentally stronger
We are client-centric trainers. We know our clients are whole people and our training reflects this. We create strong bonds with our clients and let them know that is a safe space for them to take an hour to focus on themselves. We believe in functional fitness to help you work towards your goals, while feeling your strongest in your daily life.
We offer 1:1 training, Small Group Training, and various group classes.
@movement.and.mindset
Who's This For
If you want to feel more athletic and build functional strength, this is the program for you!
Equipment
Required
Dumbbells
Kettlebell
Bench/Box
Features
Chat Your Coach
Track Exercise Progress
Web + Mobile Apps
Leave Notes
Integrate Wearables
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