OUTDOOR STRENGTH TRAINING PROGRAM: THE EXERCISES

Program 1

Movement pattern
Sets
Reps
A1 - Vertical pull
2-3
10-15
A2 - Anterior core
2-3
10-15
A3 - Hip-dominant
2-3
10-15
B1 - Horizontal pull
2-3
10-15
B2 - Horizontal push
2-3
10-15
B3 - Quad-Dominant
2-3
10-15

Program 2

Movement pattern
Sets
Reps
A1 - Horizontal pull
2-3
10-15
A2 - Vertical Push
2-3
10-15
A3 - Quad-dominant
2-3
10-15
B1 - Vertical pull
2-3
10-15
B2 - Lateral core
2-3
10-15
B3 - Hip-Dominant
2-3
10-15

1. Horizontal pull

2. Horizontal push

3. Vertical pull

4. Vertical push

5. Hip-dominant

6. Quad-dominant

7. Anterior core

8. Lateral core