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Strength Training

Level 1

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Level 1-1 - Auxiliary exercises

Bird Dog

Bird Dog
Hip Hikes / Lift
Russian Twist
Monster Lateral Walk
I Y T
Front Plank
Crunches
Reverse sit ups
Side plank
Donkey Kicks
Clam Shell
Dead bug
Glute Bridge-Bilateral
Push ups
Standing hamstring curl
Plank hamstring curl
Hip external rotation mobility
Hip internal rotation mobility

(with bands)

On incline bench or on swiss ball or on floor

Variation 1 – Bent knee side plank

Variation 2

Variation 3 – with hip lifts

Variation 1

All other 30 variations

Level 1-1 - Strength exercises

Squat mobility

Squat mobility
Med Ball Slams
Med ball diagonal swing
Reverse Lunge
Split squat
Air Squat
Box step up
Dumbbell Front Raise
Reverse fly with band
Dumbbell Row
Low pully row

It\’s so important to do. It will prepare you for the next levels.

$\"\"$

With /or without weight

Read the descriptions of the video carefully. It can cause injury if you do it wrong.

(no weights)

Keep the core strong and back straight

With band:

Variation 1

Variation 2

With bench

Without bench – Keep back straight

At home

With band

At home

Level 1-2 - Auxiliary exercises

Monster walk with Bands

Monster walk with Bands
Fire Hydrants
Dead Bug
Single Leg V-Ups
Straight leg sit ups
push ups
Side plank
Swiss ball bridge hold
Unilateral Bridge
hip external / internal rotation mobility
Front split

Push up incline

or other variations

Other side plank variations

Or use a chair

variation 2

Choose exercises from both videos

Important to do

For each side, 3 times, each time 5-15sec

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Level 1-2 - Strength exercises

Squat mobility

Squat mobility
Lunge - forward
Split squat with weight
Back Squat
Goblet squat
Leg press
Seated Dumbbell Shoulder press
Reverse Fly Machine
Lat pull down
Bent Over Row technique
Hamstring curl
Chest press dumbbell
Leg extension machine

$\"\"$

If there are no dumbbells, you can do with a backpack (put water bottles inside a backpack)

With light weight (or an empty barbell or stick), learn the technique. Read the description in the video carefully

Or with weight

Or with dumbbell

With dumbbell, kettlebell or any other weights

Skip if you don\’t have access to gym

Or standing

Or with band

Or with dumbbells

Or with a band (see level 1-1 strength training)

With light weight

Or with band

With empty barbbell or dumbbell / Only learn the technique

Variation 1 – band

Variation 2 – band

Optional training

Skip if you don\’t have dumbbells

Skip if you don\’t have access to gym

Level 1-3 - Auxiliary exercises

Fire Hydrant Kick

Fire Hydrant Kick
Lateral Hip Circuits
Planks
Swiss Ball Sit Up
Glutes bridge - Swiss ball
Push Ups
Side Plank with Leg Raise
Bridge - variations
Hip external / internal rotation mobility
Front split

Other variations

Choose from variations

Or on a step / chair

Choose from the variations

Choose from the variations

Choose exercises from both videos

Important to do

For each side, 3 times, each time 5-15sec

$\"\"$ $\"\"$ $\"\"$ $\"\"$ $\"\"$ $\"\"$ $\"\"$

Level 1-3 - Strength exercises

Squat mobility

Squat mobility
Lunge - Lateral
Bulgarian Split Squat
Box squat without weight
Overhead squat
Squat with resistance bands
Good morning technique
Seated Dumbbell Shoulder press
Dumbbell Reverse Fly
Shoulder Press barbell
Lat Pulldown
Bent Over Row
Leg press
Hamstring curl
Chest press dumbbell
Leg extension machine

$\"\"$

Without weight (if you don\’t know the technique) – learn the technique

Learn the technique. Without weight with stick, pipe or empty barbell.

$\"How$

with hands behind head – no weight

Or standing

Or with band

Or with band (see level 1-1 strength training)

Or with band

Or with dumbbells

Or with band

or Goblet squat
With dumbbell, kettlebell or any other weights

Variation 1 – band

Variation 2 – band

Optional exercise

Skip if you don\’t have dumbbells

Skip if you don\’t have access to gym

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