Mix-It-Up Month (Strength Bridge).
8 Episodes
Mix-It-Up Month is intentional — a 4-week bridge between strength blocks.
It keeps you progressing safely while adding smart variety that keeps you engaged.
You’ll see what’s improved and what foundations need a little more time (a map, not criticism).
We use controlled reps and Time Under Tension (TUT) to protect joints and improve form.
The warm “worked” feeling builds stamina — without punishment.
Smart variety trains the brain and nervous system, improving coordination and confidence.
Everything is guided, structured, and supportive — options always.
Confidence comes first. Strength follows.
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45 MINS WEEK 4 MIX IT UP STRENGTH TRAINING PROGRESSION
Episode 1
PRIMING SETTING INTENTIONS, DRAGONS BREATH, WARM UP MOBILITY,
MIX IT UP 1 PLIE SQUATS + LUNGES, 2 BULGARIAN SPLIT LUNGES, 3 PRESS UPS 3/4 PICK UP PUT DOWN, 4 CLAMS, 5 CORE TWISTS, STRETCH, POSITIVE AFFIRMATIONS AND EXTENDED STRETCH. -
45 MINS WEEK 4 MIX IT UP STRENGTH TRAINING FOUNDATIONS
Episode 2
PRIMING SETTING INTENTIONS, DRAGONS BREATH, WARM UP MOBILITY
MIX IT UP, 1 PLIE SQUAT + BICEP CURLS, 2 KNEELING HALOS, 3 BANDED BRIDGE CHEST PRESS + SKULL CRUSHERS, 4 BANDED BRIDGES CLAMS, 5 BICEP 777S + LATERAL RAISES, STRECH, POSITIVE AFFIRMATIONS AND EXTENDED STRETCH. -
45 MINS WEEK 3 MIX IT UP STRENGTH TRAINING PROGRESSION
Episode 3
PRIMING SETTING INTENTIONS, DRAGONS BREATH, WARM UP MOBILITY
1 SUITCASE SQUATS + BICEP CURLS, 2 KNEELING HALOS, 3 DEADLIFT + ROWS, 4 SIT TO STAND + WEIGHT, 5 PRESS UPS VARIATIONS, STRETCH, POSITIVE AFFIRMATIONS -
45 MINS WEEK 3 MIX IT UP STRENGTH TRAINING FOUNDATIONS
Episode 4
PRIMING SETTING INTENTIONS, DRAGONS BREATH, WARM UP MOBILITY
BANDED GLUTE ACTIVATION, 1 SUITCASE SQUATS + BICEP CURLS + SHOULDER PRESS, 2 SIDE LUNGE + WEIGHT, 3 DEADLIFT + ROWS, 4 DEADLIFT + ROWS, 5 WALL PRESS UPS SA, 6 PIKE + HOVER, STRETCH POSITIVE AFFIRMATIONS AND EXTENDED STRETCH. -
45 MINS WEEK 2 MIX IT UP STRENGTH TRAINING PROGRESSION
Episode 5
PRIMING SETTING INTENTIONS, WARM UP MOBILITY
1 SQUATS + HOLDS, 2 STEP BACKS TO STAND, 3 BRIDGES SLEG, 4 PRESS UPS 3/4 DOWN IN 5 SECS, 5 SUPER WOMAN, 6 PRESS UP + TAP UPS SHOULDERS, 7 SUITCASE CORE, STRETCH, POSITIVE AFFIRMATIONS, EXTENDED STRETCH -
45 MINS WEEK 2 MIX IT UP STRENGTH TRAINING FOUNDATIONS
Episode 6
PRIMING SETTING INTENTIONS, FBA CHECK IN, WARM UP MOBILITY
1 SUITCASE SQUATS + BICEP CURLS, 2 BANDED BRIDGES + CHEST PRESSE + FLYS, 3 BICEPS 777, 4 LATERAL RAISES + UP RIGHT ROWS, STRETCH, POSITIVE AFFIRMATIONS + EXTENDED STRETCH. -
45 MINS MAY WEEK 1 MIX IT UP STRENGTH TRAINING PROGRESSION
Episode 7
MIX IT STRENGTH TRAINING CHALLENGE THE MIND CHALLENGE THE BODY - PRIMING SETTING OUR INTENTIONS, DRAGONS BREATH
MIX IT UP STRENGTH TRAINING, 1 SQUAT + 5 SEC HOLDS + 3X BICEP CURLS, 2 SL KNEELING HALOS, 3 SL SINGLE ARM KNEELING HALOS, LOOK AT HINGE, 4 DEADLIFT + ROWS, STRETCH, QUADS, HAMSTRINGS, C... -
45 MINS WEEK 1 MIX ITUP STRENGTH TRAINING FOUNDATIONS
Episode 8
MIX IT UP STRENGTH TRAINING - PRIMING SETTING INTENTIONS, DRAGONS BREATH, WARM UP MOBILITY
1 BANDED WALKS + SQUATS, 2 SQUATS + 3 BICEP CURLS, 3 KNEELING HALOS, 4 KNEELING REVERSE CURLS, 5 LATERAL RAISES + UPPER CUTS, 6 TRICEP EXTENSIONS, 7 SEATED BICEP CURLS, STRETCH, POSITIVE AFFIRMATIONS, I AM...
