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Static-Dynamic Strength Training Day

Program 2 is a full body strength workout that covers various primary movement patterns (squat, lunge, lift, rotation, brace, push, and pull). It will challenge you with an emphasis on body control and strength endurance.

There is also a core circuit at the end to challenge your ability to brace and maintain support around the spine.

Training experience: Beginner – Intermediate (see “Harder” option in exercise description)
Equipment needed: Couch/chair, 1 towel
Warm-up: Follow the warm-up in the above video before starting the training block below.

Disclaimer: Participants wishing to take part in the Fortius online training programs do so at their own risk. Participants should only participate in programs and exercises if they feel they can safely do. If at any time during the program the Participant feels she or he can no longer safely participate in the program they should immediate cease.

BLOCK 1 (2-4 SETS)

1A. Couch Bridge hold: 30 seconds

  • Knees slightly bent.
  • Calves on couch.
  • Harder: Keep hands pointing to ceiling

1B. Squat Hold: 30 seconds

  • Sit with knees at 90 degrees.
  • Feet flat.
  • Harder: Keep hands overhead.

1C. Couch Squats: 30 seconds

  • Feet flat.
  • Squat down.
  • Harder: Hands behind head, add speed.

*Minimal rest time between each exercise. 

BLOCK 2 (2-3 SETS)

2A. Belly Down T hold: 30 second hold

  • forehead stays on floor and wide reach.
  • Arms stay straight.

2B. Belly Down X hold: 30 second hold

  • Collarbones off floor and wide reach.
  • Glute squeeze to support.

2C. Standing Bent Over Ts: 30 seconds

  • Standing, hinge forward to place head on hip high surface.
  • Move from shoulder blades with long reach, back stays flat.

*Minimal rest time between each exercise.


Complete A, B, C with same leg, then switch. 

3A. Half Side Plank, Clamshell Hold: 30 second hold each side

  • Press forearm and bottom knee into floor.
  • Joints stay stacked.
  • Harder: Straighten your top leg.

3B. Split Squat Hold: 30 second hold each side

  • Front foot flat.
  • Stay low.
  • Harder: Keep hands overhead.

3C. Reverse Lunge to rotation: 8 reps each side

  • Twist to the side of your lead foot.
  • Hips square, belt buckle always stays pointed forward.
  • Harder: Keep arms reaching to sides.

Minimal rest time between each exercise.

BLOCK 4 (2-4 SETS)

4A. Deadlift Towel Hold: 3 reps x 10 second hold

  • Back stays flat, shoulders packed away from ears.
  • Push feet into floor, try to rip towel.

4B. Burpees: 30 seconds

  • Keep back flat.
  • Soft bend in knees.
  • Stand up before pressing overhead, finish over shoulders.

Minimal rest time between each exercise.

block 5 (2-4 sets)

5A. Plank Hold: 30 second hold

  • Keep hips up.
  • Shoulders stay wide, chest lifted from ground.
  • Harder: RKC plank, tuck hips, elbows in front of shoulders.

5B. Plank Up Downs: 30 seconds

  • On up motion, place hands where elbows were.
  • Limit twisting through body.


Complete each exercise on both sides before moving onto the next drill.

1. Side Plank hold

  • Hips stay up.
  • Harder: Top leg up.

2. Tall Plank Shoulder Taps

  • No rotation.
  • Harder: Go from push up position.

3. Single Leg Glute Bridge Hold

  • Can hug knee to chest, or wrap towel under knee to help support lifted leg.
  • Drive through heel.
  • Harder: Extend leg keeping slight knee bend

Challenge: try to hold each for as long as you can, without breakdown of technique – then on each subsequent set, match time!