Strength Program
Our premium strength program.
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Introduction to our strength program
A brief introduction to our strength program. Here we set the tone for how to progress through the program.
A brief introduction to our strength program. Here we set the tone for how to progress through the program.
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Session 1
In this lesson we:
Begin your strength journey by detailing the first half of our strength flow 1 series. The focus is on technique and breath. Don’t worry the flow and rhythm will come later but for now let's get your technique and breath correct. This session has a lower body strength focus.
In this lesson we:
Begin your strength journey by detailing the first half of our strength flow 1 series. The focus is on technique and breath. Don’t worry the flow and rhythm will come later but for now let's get your technique and breath correct. This session has a lower body strength focus.
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Session 2
In this lesson we:
Detail the second half of our strength flow 1 series. This session has a core strength and upper body strength focus.
In this lesson we:
Detail the second half of our strength flow 1 series. This session has a core strength and upper body strength focus.
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Session 3
In this lesson we:
Let our body’s recover from the first 2 days of strength by enjoying the full ROM/flow workout from our ROM/flow course.
In this lesson we:
Let our body’s recover from the first 2 days of strength by enjoying the full ROM/flow workout from our ROM/flow course.
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Session 4
In this lesson we:
Combine part 1 and part 2 to complete the entire strength flow 1 sequence. There is still instruction but we begin to transition to less talking and more flow and movement with the breath. Within this workout you strengthen the entire body in one flow sequence.
In this lesson we:
Combine part 1 and part 2 to complete the entire strength flow 1 sequence. There is still instruction but we begin to transition to less talking and more flow and movement with the breath. Within this workout you strengthen the entire body in one flow sequence.
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Session 5
In this lesson we:
Take a rest day. Remember it is important to take this day off to let your body recover from the strength flow 1 workout. This short education session looks at the First Mover philosophy on building strength. This education aims to provide additional motivation and inspiration by outlining the rationale for our strength flows, the benefits from completing them, and why our strength flows are inspiring and sustainable.
In this lesson we:
Take a rest day. Remember it is important to take this day off to let your body recover from the strength flow 1 workout. This short education session looks at the First Mover philosophy on building strength. This education aims to provide additional motivation and inspiration by outlining the rationale for our strength flows, the benefits from completing them, and why our strength flows are inspiring and sustainable.
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Session 6
In this lesson we:
Again repeat the entire strength flow 1 sequence. You can complete 1 set of the flow sequence. If you have time you can repeat the video and complete the workout a second time or set. We want you to complete and master this workout over the next week.
In this lesson we:
Again repeat the entire strength flow 1 sequence. You can complete 1 set of the flow sequence. If you have time you can repeat the video and complete the workout a second time or set. We want you to complete and master this workout over the next week.
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Session 7
In this lesson we:
Complete the entire strength flow 1 sequence to music. We want you to complete 2 sets of this sequence (replay the video a second time). Please complete this workout every second day for the next week.
In this lesson we:
Complete the entire strength flow 1 sequence to music. We want you to complete 2 sets of this sequence (replay the video a second time). Please complete this workout every second day for the next week.
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Session 8
In this lesson we:
Detail the first half of our strength flow 2 series. The focus is on technique and breath. This session has a lower body strength focus.
In this lesson we:
Detail the first half of our strength flow 2 series. The focus is on technique and breath. This session has a lower body strength focus.
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Session 9
In this lesson we:
Detail the second half of our strength flow 2 series. This session has a core strength and upper body focus.
In this lesson we:
Detail the second half of our strength flow 2 series. This session has a core strength and upper body focus.
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In this lesson we:
Revisit the ROM full flow sequence.
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Session 11
In this lesson we:
Combine part 1 and part 2 to complete the entire strength flow 2 sequence. There is still instruction but we begin to transition to less talking and more flow and movement with the breath. Within this workout you strengthen the entire body in one flow sequence.
In this lesson we:
Combine part 1 and part 2 to complete the entire strength flow 2 sequence. There is still instruction but we begin to transition to less talking and more flow and movement with the breath. Within this workout you strengthen the entire body in one flow sequence.
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Session 12
In this lesson we:
Begin to form an understanding of our relationship with pain. We delve into the difference between acute pain and chronic pain. We dispel the myth that the amount of pain is proportionate to tissue damage.
In this lesson we:
Begin to form an understanding of our relationship with pain. We delve into the difference between acute pain and chronic pain. We dispel the myth that the amount of pain is proportionate to tissue damage.
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Session 13
In this lesson we:
Repeat the entire strength flow 2 sequence. You can complete 1 set of the flow sequence. If you have time you can repeat the video and complete the workout a second time or set. We want you to complete and master this workout over the next week.
In this lesson we:
Repeat the entire strength flow 2 sequence. You can complete 1 set of the flow sequence. If you have time you can repeat the video and complete the workout a second time or set. We want you to complete and master this workout over the next week.
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In this lesson we:
Complete the entire strength flow 2 sequence to music.
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Session 15
In this lesson we:
Detail the first half of our strength flow 3 series. The focus is on technique and breath. This session has a lower body strength focus.
In this lesson we:
Detail the first half of our strength flow 3 series. The focus is on technique and breath. This session has a lower body strength focus.
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Session 16
In this lesson we:
Detail the second half of our strength flow 3 series. This session has a core strength and upper body focus.
In this lesson we:
Detail the second half of our strength flow 3 series. This session has a core strength and upper body focus.
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Range of motion full sequence.
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Session 18
In this lesson we:
Combine part 1 and part 2 to complete the entire strength flow 3 sequence. There is still instruction but we begin to transition to less talking and more flow and movement with the breath. Within this workout you strengthen the entire body in one flow sequence.
In this lesson we:
Combine part 1 and part 2 to complete the entire strength flow 3 sequence. There is still instruction but we begin to transition to less talking and more flow and movement with the breath. Within this workout you strengthen the entire body in one flow sequence.
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Session 19
In this lesson we:
Complete the entire strength flow 3 sequence to music. We want you to complete 2 sets of this sequence (replay the video a second time). Please complete this workout every second day for the next week. On the alternate days complete the full range of motion flow sequence.
In this lesson we:
Complete the entire strength flow 3 sequence to music. We want you to complete 2 sets of this sequence (replay the video a second time). Please complete this workout every second day for the next week. On the alternate days complete the full range of motion flow sequence.
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Session 20
In this lesson we:
Complete the entire strength flow 1 sequence to music. We want you to complete 2 sets of this sequence (replay the video a second time).
In this lesson we:
Complete the entire strength flow 1 sequence to music. We want you to complete 2 sets of this sequence (replay the video a second time).
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Full range of motion flow.
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Session 22
In this lesson we:
Complete the entire strength flow 2 sequence to music. We want you to complete 2 sets of this sequence (replay the video a second time).
In this lesson we:
Complete the entire strength flow 2 sequence to music. We want you to complete 2 sets of this sequence (replay the video a second time).
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Full range of motion flow
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Session 24
In this lesson we:
Complete the entire strength flow 3 sequence to music. We want you to complete 2 sets of this sequence (replay the video a second time). Once you have finished this workout please watch the outro video. This video outlines how to continue your training. Congratulations on finishing the strength training course!!!
In this lesson we:
Complete the entire strength flow 3 sequence to music. We want you to complete 2 sets of this sequence (replay the video a second time). Once you have finished this workout please watch the outro video. This video outlines how to continue your training. Congratulations on finishing the strength training course!!!
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Outro
Congratulations on progressing through our course and sticking with the program to the end. In this video we detail where to go from here.
Congratulations on progressing through our course and sticking with the program to the end. In this video we detail where to go from here.
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