6 Week Strong Start ​ Training Program Brought to you by: Sean Escaravage Jr Owner & Program Director at Orca Empire Fitness ​ ​ Page 1 6 Week Strong Start Training Program ​ ​ Our mission at Orca Empire is to fitness as a way to Empower & Invigorate your lifestyle. The purpose and mission goal of this program is consistency & to stay accountable to your ​ mission of Living Stronger Every Day! Use this collection of workouts & recovery methods anywhere, at any time, with minimal or no equipment; the perfect package for every fitness level At the Back of this program, please print off the page (or make your own) to track which workouts you complete, your performance & progress on each one, and rate your level of difficulty/challenge as well. You cannot manage what you do not measure, so keeping track of how you feel from week to week is a great way to see your progress and celebrate changes! You shouldn’t be sore more than 24-36 hours, that is a sign of going a little too hard without enough recovery between. We have broken down this program into 4 different categories of workout sessions: 1) Strength Focused Training 2) Conditioning Focused Training 3) Hybrid Strength + Cardio Training Training 4) Recovery, Rejuvenation & Mobility Training Remember that your goals and fitness experience will dictate what kind & how many workouts you will do each week. This is to help you: a) Build a strong foundation in your legs, core and upper body b) Become familiar and confident with the exercises in the program c) Have a plan of action, no guessing or “when I feel like it” workouts! d) Gain the benefits in strength and body image with having a programmed workout routine Based on your “training age”, or how long you’ve been working out. You aren’t stuck to one, so please adjust the frequency as you feel you need more or less training sessions during your week. Here is what the coaches at Orca Empire Fitness recommend as a guideline to get you started: Page 2 2 days / week: ​ Pick 1 Strength Pick 1 Conditioning or Hybrid 3 days / week (more strength) Pick 2 Strength Pick 1 Conditioning or Hybrid 3 days / week (more lean) Pick 2 Conditioning or Hybrid Pick 1 Strength 4 days / week (more strength) Pick 2 Strength Pick 1 Conditioning Pick 1 Hybrid, or option for a 3rd Strength 4 days / week (more lean) Pick 2 Conditioning Pick 1 Strength Pick 1 Hybrid, or option for a 3rd Conditioning 5+ days / week Pick 2 Strength Pick 2 Conditioning Fill in the rest with whichever you feel, or go for a hike/long walk/jog in nature P.s. I recommend downloading a timer app for your smartphone. It helps for many of the training below. Here are links to download the app: Workout timer for Android Workout timer for Apple Without any further delay; please enjoy all the wonders this program can offer you; Cheers! Page 3 Strength Focused Training Sessions (Workouts #1 - #11) Workout #1 ~ Bodyweight Strength Focused ​ 1. 30s Plank (kneeling, forearms, or palms) 2. 10 Pushup + Opposite Shin Tap total 3. 20 Reverse Lunges or Single Leg Glute Bridges 4. Bear Walk across Room 2-4 times (how big’s ya space?) (Complete 3x) 1. 60s Plank (kneeling, forearms, or palms) 2. 20 Bodysaws 3. 20 Chair/Couch Step Ups or Elevated Glute Bridge 4. 20 Sit Outs or Starfish Sit Ups (Complete 3x) 1. 10 Chair Dips 2. 20 Bent Over Rows (grab anything!) 3. 30 Rererse Lunge to High Knee Stand (Complete 4x) Workout #2 ~ A Balanced Diet of Strength, Sweat & Recovery 1. 20 DeadBugs total 2. 10 Glute Bridge + Reach total 3. 50 Jumping Jacks / High Knees / High Knees 4. 20 Bird Dogs total (slow) 5. 10 Wall Slides (slow) 6. 5-10 Sumo Squats 7. 50 Jumping Jacks / High Knees / Seal Jacks 8. 5+5 Step In & Reach (twist towards front leg ) 9. 5 Breaths in Bear Position 10. 5 Breaths in Plank Pose 11. 5 Breaths in Child’s Pose Set a timer for 15-45 minutes depending on the goal of your day… Page 4 Workout #3 ~ Upper Body Gym Rat Session ​ Perform each group for: Just Beginning = 3 Rounds Fitness Enthusiast = 4 Rounds Advanced Level = 5 Rounds The goal is to have less than 45 seconds between exercises. Depending on the weight you have available, pick the end of the repetition range that suits you best. Between each exercise group, complete a CORE round with a total of: ● 10 Swimmers ● 15 Bodysaws ● 20 Deadbugs ● 20 Starfish Sit Ups 1. DB Bench Press/ Machine Chest Press: 8-12 a. Pull Downs w/ band or cable / Chin Up : 10-15 2. Incline Chest Press: 10-15 a. Bent Over Rows: 10-15 3. Dumbbell Chest Flys (Wider Chest Press, wide push-up): 10-15 a. Rear Flys (Face Pull w/ cable, band): 10-15 4. Dips / Rolling Tris: 10 a. DB Pullovers / Single Arm Rows: 10-15 5. Bicep Curl Variation: 15-25 a. Tricep Extension (cable, band,supine skull crushers): 15-25 Workout #4 ~ Lower Body Gym Rat Session ​ Perform each group for: Just Beginning = 3 Rounds Fitness Enthusiast = 4 Rounds Advanced Level = 5 Rounds The goal is to have less than 45 seconds between exercises. Depending on the weight you have available, pick the end of the repetition range that suits you best. Between each exercise group, complete a CORE round with a total of: 10 Swimmers 15 Bodysaws 20 Plank Rotations 20 Starfish Sit Ups 1. Bodyweight/Loaded Pulse Squats: 10-15 a. Plank Position Straight Leg Lift and side Tap: 10-15 ea. side 2. Good Mornings / Straight Leg Deadlift: 8-12 a. Stationary Lunge (loaded, leg elevated): 8-12 ea. Side 3. Single Leg Deadlift (rear leg flat to wall, w/ weight, w/ help): 8-12 ea. Side a. Step Up/Single Leg Squat (chest tall): 8-12 ea. side 4. Cossack Squat/Lateral Lunge: 10-15 ea. side a. Elevated/Floor Glute Bridge March: 10-15 ea. side 5. Side Plank External Rotation Clamshells: 15-25 ea. Side a. Hamstring Walkout/Curls: 10-15 Page 5 Workout #5 ~ 11 Bodyweight Exercises You Need Every Day ​ Perform this Essential Bodyweight Workout… - Every day you don’t do a resistance training workout - On a Rejuvenation/Restorative focused day - While traveling & don’t have access to a gym Butter the bread. Grease the groove. Sharpen the sword… Whatever analogy sticks with you, the point is these movements are simple in nature, yet highly effective when it comes to having a rock-solid fitness foundation. ​ ​ Remember, any amount of time invested is better than 0; don’t get caught up in an “all-or-none” pickle, just move! Perform each of them for 8-12 repetitions each, and for 10-25 minutes depending on your goals. 1. Fire Hydrants 2. Bird-Dog 3. Plank Bear Flow/ Bear Hold 4. Plank Rotations 5. Squat 6. Lateral Plank Walk / Push-Ups 7. Side Plank High Knee (can put bottom knee down to decrease intensity) 8. Single Leg Glute Bridge 9. Deadbugs 10. Superman-Banana 11. Plank Hold https://www.youtube.com/watch?v=USCePMpGONg&t=1s Workout #6 ~ Dumbbell Doomsday Do the workout as a circuit. Start with the dumbbell front squat push press, then do the pushups, followed by the deadlifts. That’s 1 round. COMPLETE 12 ROUNDS! Between each round, rest for 45-60 seconds with mobility, sips of ​ ​ water, or some fresh air! 1. Dumbbell Front Squat: 6-12 Reps 2. Dumbbell Push Press: 6-12 Reps 3. Pushup (neutral hand grip on dumbbells): 6-12 Reps 4. Single Arm Row: 6-12 Reps ea. Side 5. DB Suitcase Deadlift: 6-12 Reps Workout #7 ~ Efficient Bodyweight Routine ​ Scientific study results behind this body weight workout routine are here. ​ ​ Each exercise is to be performed for 30-40 seconds with 10-15 seconds of rest in between exercises. Technically, one round only takes about 7 minutes, but if time permits, you should attempt to do 2-3 rounds. Rest 60s or less between rounds, & as always, use good form on every exercise! (on next page) Page 6 - Jumping jacks - Wall Sit / Glute Bridge - Push-ups - Crunches (Bicycle Crunches, Dead Bug) - Step-ups (or skaters) - Squats - Dips - Plank - Running in place with high knees (standing mountain climbers) - Lunges - Plank Rotations - Side plank hold each Workout #8 ~ Mini Band Madness: Non-Energy tasking, but important for the body’s overall health and movement ability 1. 3 Rounds a. Banded Glute Bridge x 12 b. Banded Side Plank Clam x 12 ea c. Banded Slow Mountain Climbers x 24 ttl d. Banded Bird Dog Kick Backs x 24 ttl 2. 3 Rounds a. Banded Spread Apart + Forearm Wall Slide x 15 b. Banded Spread Apart + Bent Over Row x 15 c. Banded Turtle Walks x 15yd ea d. Banded Side Plank Row x 20 ea. 3. 3 Rounds a. Banded Deadbugs x 20 ttl b. Banded Single Leg Glute Bridge x 10 ea. c. Banded Lateral Plank Walk x 10yd ea d. Banded Monster Walk x 20yd Workout #9 ~ Push, Pull, Dip; Nuff Said Do 1 set of exercise 1, then 1 set of exercise 2, followed immediately by 1 set of exercise 3. That’s 1 round. Do as many rounds as you can, resting as little as possible. Your goal is to do AMRAP (as many reps as possible) of each exercise in 30 minutes. Always use strict form. Some advice: Don’t ever max out on a set, or you’ll just blow up.