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S1: STRENGTH

S1: STRENGTH

Kickoff season of Strength on Tone House TV.

July 2020.

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S1: STRENGTH
  • UPPER BODY DUMBBELL (01) - JAMES

    Upper Body Dumbbell work with Coach James & Coach Joe. Bench or elevated surface necessary.

    This program uses dumbbell rows, flys, chest presses, and preacher curls.

  • TOTAL BODY DUMBBELL (01) - JOE

    Total Body Dumbbell with Coach Joe featuring single arm work. You'll complete single arm push presses, lateral lunges, rotations, rows, and squats. Choose a heavier weight for these sets.

  • UPPER BODY DUMBBELL (02) - JOE

    Upper Body Dumbbell work with Coach Joe featuring chest press and push-up variations.

  • LOWER BODY DUMBBELL (01) - JAMES

    Lower Body Dumbbell work with Coach James. Bench or elevated surface required.

    This program includes Bulgarian split squats, step-ups, and good-mornings.

  • LOWER BODY DUMBBELL (02) - JAMES

    Lower Body Dumbbell work with Coach James and Coach Joe including elevated heel and toe squats, goblet squats, and calf raises. Finish off with donkey kicks and fire hydrants for your glutes.

  • UPPER BODY DUMBBELL (03) - ALONZO

    UPPER BODY DUMBBELL with Coach Alonzo.

    "NATURAL SELECTION"
    Single Arm Rows
    3X:
    10 x Heavy Weight
    20 x Half of First Weight
    10 x Heavy Weight
    20 x Half of First Weight
    (L & R)

    Active Recovery: Alternating Toe Touches

  • LOWER BODY DUMBBELL (03) - ALONZO

    LOWER BODY Dumbbell work with Coach Alonzo.

    "NATURAL SELECTION"
    Goblet Squats
    3X:
    10 x Heavy Weight
    20 x Half of First Weight
    10 x Heavy Weight
    20 x Half of First Weight

  • LOWER BODY BARBELL (01) - JAMES

    Lower Body Barbell with Coach James:

    Zercher Squats
    1x5
    1x8
    1x10
    20 Body Squats in between each round
    -water break-

    Zercher Lunge
    1x5
    1x8
    1x10
    20 Narrow Squats in between each round

  • TOTAL BODY BARBELL (01) - JOE

    Total Body Barbell with Joe:

    3x8 Back Squat Pulses

    -water break-

    4x12 Kneeling Hang Clean & Press
    8 Barbell Roll-Outs in between sets

    Superset of Push Press & Barbell roll-outs.

  • UPPER BODY BARBELL (01) - ALONZO

    Upper Body Barbell with Alonzo.

    Close Grip Bench Press
    1x12
    1x10
    1x8
    1x4
    20 CORE UP & OUTS IN BETWEEN EACH ROUND
    -water break-

    2 ROUNDS:
    ELEVATED PUSH-UPS
    10 WIDE
    10 NEUTRAL
    10 CLOSE
    10 NEUTRAL
    10 WIDE

    5 TOES TO BAR

  • LOWER BODY BARBELL (02) - JAMES

    Lower Body Barbell with Coach James:

    Elevated Heel Squat 3x10
    Elevated Bodyweight Backwards lunge 3x10

    Water break

    Deadlift 3x15
    20 Body squats in between

  • TOTAL BODY BARBELL (02) - JOE

    Total Body Barbell with Coach Joe.

    5 second pause rep Bench Press
    2x8
    1x6

    3x10 burn-out Bench Press
    -water break-

    Squat & Press
    3x8

    Plie Lunge
    3x6

  • UPPER BODY BARBELL (02) - ALONZO

    Upper Body Barbell with Coach Alonzo.

    Program:
    4x:
    8 Kneeling Clean & Press
    10 Barbell Roll-Out
    8 Alternating Toe Touches

  • UPPER BODY BARBELL (03) - JOE

    UPPER BODY BARBELL:

    INCLINE BENCH PRESS (3 GRIPS - NARROW, NORMAL, WIDE):
    4x12
    4x8

    10 COCOONS BETWEEN EVERY ROUND

    MILITARY TEMPO PRESS
    3x8