Thursday — Strength Training (Progression)

Thursday — Strength Training (Progression)

22 Episodes

This is your progression day.
We build on the foundations from earlier in the week — helping you feel stronger, clearer, and more confident in your movement.
Everything is guided, structured, and designed to support your joints and your confidence.
You’ll begin to notice real progress here — not just in strength, but in how your body feels.
Follow the most recent session, or move at your own pace.

Confidence comes first. Strength follows.

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Thursday — Strength Training (Progression)

22 Episodes

  • 45 MINS WEEK 9 STRENGTH TRAINING PROGRESSION
    58:50
    45 MINS WEEK 9 STRENGTH TRAINING PROGRESSION
    Episode 1

    45 MINS WEEK 9 STRENGTH TRAINING PROGRESSION

    Episode 1

    EQUIPMENT MAT DUMBBELLS, KETTLEBELL, BAND
    PRIMING SETTING INTENTIONS, DRAGONS BREATH, WARM UP MOBILITY, 1 GOBLETS SQUATS + SHD PRESSES + BICEPS X 3 SETS, 2 DEAD LIFTS + ROWS + FARMER WALK SHD HOLD X3 SETS, 3 CHEST PRESS + BRIDGE + TRICEP PRESSES X 2 SETS, STRETCH, POSITIVE AFFIRMATIONS, EXTENDED ...

  • 45 MINS WEEK 8 STRENGTH TRAINING PROGRESSION
    1:00:58
    45 MINS WEEK 8 STRENGTH TRAINING PROGRESSION
    Episode 2

    45 MINS WEEK 8 STRENGTH TRAINING PROGRESSION

    Episode 2

    EQUIPMENT DUMBBELLS, KETTLEBELL, BAND
    DRAGONS BREATH, WARM UP MOBILITY, 1 GOBLET SQUATS + SHD PRESS + BICEP CURLS X 3 SETS, 2 DEAD LIFT + ROWS + SLEG X 3 SETS, 3 CHEST PRESS + TRICEP PRESSES + PULLOVERS X 2 SETS, 4 PLANK SAWS X 1 SET,STRETCH, POSITIVE AFFIRMATIONS, EXTENDED STRETCH.

  • 45 MINS WEEK 7 STRENGTH TRAINING PROGRESSION
    1:01:41
    45 MINS WEEK 7 STRENGTH TRAINING PROGRESSION
    Episode 3

    45 MINS WEEK 7 STRENGTH TRAINING PROGRESSION

    Episode 3

    EQUIPMENT WEIGHTS, KETTLEBELL, BAND
    PRIMING SETTING INTENTIONS, DRAGONS BREATH, WARM UP MOBILITY, 1 GOBLET SQUATS + SHD PRESS + BICEP CURLS X 3 SETS, 2 DEADLIFTS + ROWS X 2 SETS + FARMER WALK SHD HOLDS, 3 CHEST PRESSES + TRICEP PRESSES X 3 SETS, STRETCH, POSITIVE AFFIRMATIONS, EXTENDED STRETCH.

  • 45 MINS AUGUST WEEK 6 STRENGTH TRAINING PROGRESSION
    44:34
    45 MINS AUGUST WEEK 6 STRENGTH TRAINING PROGRESSION
    Episode 4

    45 MINS AUGUST WEEK 6 STRENGTH TRAINING PROGRESSION

    Episode 4

    EQUIPMENT WEIGHTS
    PRIMING SETTING INTENTIONS,DRAGONS BREATHE, WARM UP MOBILITY, 1 GOBLET SQUATS+ SHD PRESS + BICEP CURLS X 3 SETS, 2 DEADLIFTS + ROWS +FARMER CARRIES +SHD PRESS X 2 SETS, 3 CHEST PRESSES, 4 DIAMOND PRESS UPS X 1 SET, STRETCH, POSITIVE AFFIRMATIONS.

  • 45 MINS WEEK 5 STRENGTH TRAINING PROGRESSION
    1:04:07
    45 MINS WEEK 5 STRENGTH TRAINING PROGRESSION
    Episode 5

    45 MINS WEEK 5 STRENGTH TRAINING PROGRESSION

    Episode 5

    EQUIPMENT LATEX BAND, FABRIC BAND, DUMBBELLS, KETTLEBELL
    PRIMING SETTING INTENTIONS, DRAGONS BREATH X3 SETS 30 PUMPS, WARM UP MOBILITY, 1 GOBLET SQUATS + SHD PRESS + BICEP CURLS X 3 SETS, 2 DEAD LIFTS + ROWS SL AND DOUBLES X 2 SETS + FARMER CARRIES, 3 BRIDGES + CHEST PRESSES X 2 SETS, 4 TRICEP O...

  • 45 MINS WEEK 4 STRENGTH TRAINING FOUNDATION
    1:00:43
    45 MINS WEEK 4 STRENGTH TRAINING FOUNDATION
    Episode 6

    45 MINS WEEK 4 STRENGTH TRAINING FOUNDATION

    Episode 6

    EQUIPMENT DUMBBELLS, KETTLEBELL
    PRIMING SETTING INTENTIONS, DRAGONS BREATH, WARM UP MOBILITY, 1 GOBLET SQUAT + SHD PRESS + BICEP CURLS X 3 SETS, 2 DEAD LIFTS WITH ROWS + WALKS + SHD HOLDS X 2 SETS, 3 CHEST PRESSES + BRIDGE X 2 SETS, STRETCH, POSITIVE AFFIRMATIONS AND EXTENDED STRETCH.

  • 45 MINS WEEK 3 STRENGTH TRAINING PROGRESSION,
    1:01:06
    45 MINS WEEK 3 STRENGTH TRAINING PROGRESSION,
    Episode 7

    45 MINS WEEK 3 STRENGTH TRAINING PROGRESSION,

    Episode 7

    EQUIPMENT DUMBBELLS, KETTLEBELLS, BAND
    PRIMING SETTING INTENTIONS, DRAGONS BREATH, WARM UP MOBILITY, 1 GOBLET SQUATS + SHD PRESS + BICEP CURLS X 3 SETS, 2 DEADLIFTS + ROWS DOUBLE+SINGLE+FARMERS WALKS X 2 SETS, 3 BRIDGES + CHEST PRESSES, STRETCH, POSITIVE AFFIRMATIONS, EXTENDED STRETCH.

  • 45 MINS WEEK 2 STRENGTH TRAINING PROGRESSION
    1:02:55
    45 MINS WEEK 2 STRENGTH TRAINING PROGRESSION
    Episode 8

    45 MINS WEEK 2 STRENGTH TRAINING PROGRESSION

    Episode 8

    EQUIPMENT DUMBBELLS KETTLEBELL BANDS,
    PRIMING SETTING YOUR INTENTIONS, DRAGONS BREATH, WARM UP MOBILITY, 1 GOBLET SQUATS X 3 SETS, 2 DEADLIFTS + ROWS DOUBLE + SINGLE X 2 SETS, 3 BRIDGED CHEST PRESSES + TRICEP SKULL CRUSHERS X 2 SETS, 4 TRICEP 3/4 PRESS UPS, STRETCH, POSITIVE AFFIRMATIONS, EXTEND...

  • 45 MINS JULY WEEK 1 STRENGTH TRAINING PROGRESSION
    1:02:34
    45 MINS JULY WEEK 1 STRENGTH TRAINING PROGRESSION
    Episode 9

    45 MINS JULY WEEK 1 STRENGTH TRAINING PROGRESSION

    Episode 9

    EQUIPMENT DUMBBELLS, KETTLE BELL, BANDS
    PRIMING SETTING INTENTIONS, DRAGONS BREATH, WARM UP MOBILITY, 1 GOBLET SQUATS + SHD PRESS + BICEP CURLS X 3 SETS, 2 DEADLIFTS + ROWS DOUBLE + SINGLES X 3 SETS, 3 CHEST FLYS + TRICEP CHEST PRESSES BANDED BRIDGE X 2 SETS, 4 PLANK SAWS, STRETCH, POSITIVE AFFIR...

  • 45 MINS RESET WEEK STRENGTH TRAINING PART 2
    1:02:14
    45 MINS RESET WEEK STRENGTH TRAINING PART 2
    Episode 10

    45 MINS RESET WEEK STRENGTH TRAINING PART 2

    Episode 10

    PRIMING SETTING INTENTIONS, DRAGONS BREATH, ROLLER ANKLES, ROLLER QUADS + 1/2 FROGS, WARM UP MOBILITY, BANDED SHOULDER RETRACTION, 1 LATERAL RAISES, 2 UP RIGHT ROWS, 3 FEET FAN AND LEANS, 4 FWD RAISES, LATERAL, REAR FLYS, STRETCH, POSITIVE AFFIRMATIONS EXTENDED STRETCH.

  • 45 MINS WEEK 4 MIX IT UP STRENGTH TRAINING PROGRESSION
    1:06:43
    45 MINS WEEK 4 MIX IT UP STRENGTH TRAINING PROGRESSION
    Episode 11

    45 MINS WEEK 4 MIX IT UP STRENGTH TRAINING PROGRESSION

    Episode 11

    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 3 MIX IT UP STRENGTH TRAINING PROGRESSION
    45:02
    45 MINS WEEK 3 MIX IT UP STRENGTH TRAINING PROGRESSION
    Episode 12

    45 MINS WEEK 3 MIX IT UP STRENGTH TRAINING PROGRESSION

    Episode 12

    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 2 MIX IT UP STRENGTH TRAINING PROGRESSION
    1:01:32
    45 MINS WEEK 2 MIX IT UP STRENGTH TRAINING PROGRESSION
    Episode 13

    45 MINS WEEK 2 MIX IT UP STRENGTH TRAINING PROGRESSION

    Episode 13

    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 MAY WEEK 1 MIX IT UP STRENGTH TRAINING PROGRESSION
    1:01:21
    45 MINS MAY WEEK 1 MIX IT UP STRENGTH TRAINING PROGRESSION
    Episode 14

    45 MINS MAY WEEK 1 MIX IT UP STRENGTH TRAINING PROGRESSION

    Episode 14

    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 8/8 STRENGTH TRAINING PROGRESSION
    1:00:49
    45 MINS WEEK 8/8 STRENGTH TRAINING PROGRESSION
    Episode 15

    45 MINS WEEK 8/8 STRENGTH TRAINING PROGRESSION

    Episode 15

    PRIMING SETTING YOUR INTENTIONS, DRAGONS BREATHE, WARM UP MOBILITY, 1 SNATCHES X4 SETS + EXPLOSIVE SQUAT X3 + SHD PRESS, 2 STEP BACK LUNGES, 3 PLANK + PIKE + SHOULDER PRESSES, 4 DIAMOND 3/4 PRESS UPS, 5 BICEPS + TRICEPS, STRETCH, POSITIVE AFFIRMATION AND A GENTLE EXTENDED STRETCH TO RECOVER.

  • 45 MINS WEEK 7/8 PROGRESSION STRENGTH TRAINING
    1:01:30
    45 MINS WEEK 7/8 PROGRESSION STRENGTH TRAINING
    Episode 16

    45 MINS WEEK 7/8 PROGRESSION STRENGTH TRAINING

    Episode 16

    PRIMING SETTING YOUR INTENTIONS, DRAGONS BREATHE, WARM UP MOBILITY, 1 SQUAT + SNATCHES (BANDS FOR ME), 2 LUNGES DOWN IN 5 + HOLDS, 3 PIKE + SHD PRESSES PRESS UPS + DOWN SLOWLY IN 5, 4 BICEPS 777 + TRICEP PRESSES, STRETCH, POSITIVE AFFIRMATIONS, EXTENDED STRETCH.

  • 45 MINS 6/8 PROGRESSION STRENGTH TRAINING
    46:26
    45 MINS 6/8 PROGRESSION STRENGTH TRAINING
    Episode 17

    45 MINS 6/8 PROGRESSION STRENGTH TRAINING

    Episode 17

    PRIMING SETTING YOUR INTENTIONS, DRAGONS BREATH, WARM UP MOBILITY, 1 SNATCHES + 3 EXPLOSIVE SQUATS SHOULDER PRESSES, 2 SL LUNGES WITH WEIGHTS, 3 PRESS UPS 3/4 PIKE + 3 SHOULDER PRESSES, 4 SA BICEP CURLS X 2 SETS, STRETCH FOLLOWED BY POSITIVE AFFIRMATIONS

  • 45 MINS WEEK 5/8 PROGRESSION STRENGTH TRAINING
    45:31
    45 MINS WEEK 5/8 PROGRESSION STRENGTH TRAINING
    Episode 18

    45 MINS WEEK 5/8 PROGRESSION STRENGTH TRAINING

    Episode 18

    PRIMING SETTING YOUR INTENTIONS, DRAGONS BREATH, WARM UP MOBILITY, 1 SNATCHES + SHD PRESS, 2 SPLIT LUNGES + BICEPS, 3 PRESS UPS 3/4 PICK UP PUIT DOWN, 4 ARM COMBO BICEPS, VS, LATERAL, STRETCH, POSITIVE AFFIRMATIONS AND EXTENDED STRETCH.

  • 45 MINS WEEK 4/8 PROGRESSION STRENGTH TRAINING
    1:01:04
    45 MINS WEEK 4/8 PROGRESSION STRENGTH TRAINING
    Episode 19

    45 MINS WEEK 4/8 PROGRESSION STRENGTH TRAINING

    Episode 19

    PRIMING SETTING INTENTIONS, DRAGONS BREATH, WARM UP MOBILITY, 1 SA SWING THROUGHS, 2 SPLIT LUNGES +WEIGHT, 3 WALL SITS + WEIGHTS OPTIONAL, 4 SIT TO STAND, 5 PRESS UP + PIKE + HOVER HOLD 10 SECS, 6 BICEPS 777S COMBO, STRETCH POSITIVE AFFIRMATIONS AND AN EXTENDED STRETCH

  • 45 MINS WEEK 3/8 MARCH 26TH PROGRESSION STRENGTH TRAINING
    1:02:05
    45 MINS WEEK 3/8 MARCH 26TH PROGRESSION STRENGTH TRAINING
    Episode 20

    45 MINS WEEK 3/8 MARCH 26TH PROGRESSION STRENGTH TRAINING

    Episode 20

    PRIMING SETTING INTENTIONS, INCLUDING DRAGONS BREATH, 1 DOUBLE ARM SWING THROUGHS(POP THE HIPS) 3 3/4 PRESS UP + PIKE + SHD PRESS, 4 ARM COMBO LATS+ BICEPS + VS STRETCH POSITIVE AFFIRMATIONS AND EXTENDED STRETCH

  • 45 MINS WEEK(2/8) MARCH 19TH PROGRESSION STRENGTH TRAINING
    1:01:47
    45 MINS WEEK(2/8) MARCH 19TH PROGRESSION STRENGTH TRAINING
    Episode 21

    45 MINS WEEK(2/8) MARCH 19TH PROGRESSION STRENGTH TRAINING

    Episode 21

    PRIMING SETTING INTENTIONS, WARM UP MOBILITY, 1 SA SWING THROUGHS + SHD PRESS, 2 LUNGES + CHAIR, 3 PRESS UP + PIKE + SHOULDER PRESS, 4 ARM COMBO LATS + BICEP CURLS + VS, STRETCH, POSITIVE AFFIRMATIONS FOLLOWED BY AN EXTENDED STRETCH.

  • 45 MINS WEEK (1/8) MARCH 12TH PROGRESSION STRENGTH TRAINING
    1:01:27
    45 MINS WEEK (1/8) MARCH 12TH PROGRESSION STRENGTH TRAINING
    Episode 22

    45 MINS WEEK (1/8) MARCH 12TH PROGRESSION STRENGTH TRAINING

    Episode 22

    PRIMING SETTING INTENTIONS + DRAGONS BREATH, WARM UP MOBILITY, 1 CHAIR LUNGES + CUSHIONS, 2 DOUBLE ARM SWING THROUGHS SHOULDER HOLD + PRESSES, 3 WALK DOWNS PLANK + PIKE SHD PRESS, 4 3/4 TRICEP-PRESSES, 5 LATERAL RAISES + BICEPS+ VS, STRETCH, POSITIVE AFFIRMATIONS FOLLOWED WITH EXTENDED STRETCH.

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