SPRING GYM PROGRAM
29 Seasons
The Spring Gym Program is a dynamic 4-week training plan designed to help you build muscle, break through plateaus, and challenge yourself with five gym-focused workouts per week. This program blends strength training, circuit-style workouts, and high-intensity finishers to push your limits while keeping you feeling strong, energized, and motivated throughout the journey.
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00:48Episode 2
CABLE KICKBACKS (4x12)
Episode 2
Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion
Weight Recommendations:
Beginner: 10-20lbs
Intermedia... -
BULGARIAN SPLIT SQUAT TO SINGLE LEG RDL (4x8)
Episode 3
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
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00:32Episode 4
BARBELL RDL (4x12)
Episode 4
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the ... -
00:28Episode 5
HIP THRUSTS (4x12)
Episode 5
Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
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00:22Episode 6
PAUSE SQUAT (4x10)
Episode 6
Sit into a regular back squat but at the bottom hold for 3 seconds, squeezing your core & glutes tight as you breath, then stand up and repeat.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55lb plates... -
SUPERSET (4X): 8 LATERAL LUNGE TO CURTSY LUNGE + 10 SQUAT JUMPS
Episode 7
Perform 8 Lateral Lunges to Curtsy Squats, then go straight into 10 Squat Jumps. Rest for 45-60 seconds before starting the next round!