Workout Ideas

These ideas are here for you as you get started with independent movement. Have fun!

For reps, this will depend on the weight you have available to you and how strong you are, as well as how many sets you do! Make it feel heavy for you, and reach out if you aren't sure.

Start in the 8-15 rep range and adjust as you see what works for your body.

Each group of three workouts is for a week, and you should stick with that same group of workouts for about 4 weeks as you increase weight, reps, and/or sets (progressive overload). Each group of 3 workouts should be done for at least 3-4 weeks before trying a new group, in order to practice progressive overload. 

-----------------------

Workout #1
Shoulder press
Reverse lunge
Quadruped exercise

Workout #2
Goblet squat
Push up variation
Deadbug variation

Workout #3
Deadlift or kickstand RDL or hip thrust
Single arm DB row
Side plank

-----------------------

Workout #1
Walking lunges
Squat + press (thrusters)
Push ups
Quadruped exercise

Workout #2
Lateral lunges (to a box if needed, with weight racked on shoulders or in goblet position)
Bicep curl
Feet-elevated bridges
Pallof press

Workout #3
RDLs (kickstand or regular)
Reverse lunges or slow step ups
Back fly
Deadbug variation

-----------------------

Workout #1
Squat with weight
Lunge + lateral raise
Push ups
Deadbugs

Workout #2
Reverse lunges with weight
Lying triceps extension + glute bridge
Shoulder press
Quadruped exercise  

Workout #3
Hinge exercise (RDL, hip thrust, deadlift, etc.)
Curl + squat
Single arm row
Pallof press/side plank