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