Level 1 Strength Program

Listen to your body and try to get to a 4-5 on the soreness scale. Primary focus should be push and pull exercises, alternating between upper and lower body each day. Active rest or mobility exercises should also be included in between sets. On day 5-7, do low intensity activities such as walking, jogging, biking, sport recovery, core and mobility.

Push and pull exercises can include lat pull downs and bench presses, as well as bent over rows with barbells. The key is to do the movements on different sides of the body in order to work opposing muscle groups.

For a level one strength program, exercises such as glute bridges, clams, leg presses (with the feet in different positions to target different muscles), leg extensions and curls, and multi-plane lunges should be included. Active recovery exercises can include mobility work for T’s, W’s, and scapula as well as light push and pull exercises.

For recovery days, try to stay active and do something you enjoy at a low intensity level. Examples are bike riding, hiking, walking your dog, light yoga, and dynamic stretching.

For core strength day, focus on the McGill Big 3 - quadruped, side plank, and dead bug. As you progress through the month, add weight or increase time to make yourself uncomfortable but not too taxed. Use these exercises as active rest between your primary push and pull focus.

For a mobility day, focus on the body part used in the previous day's exercise with 20-30 seconds of dynamic stretching and mobility exercises, such as ankle rockers, triplane lunges, T's, W's and trunk rotations. Make sure to tailor the exercises to your needs and not overdo it.