Strong Curves Beginners Routine

Contributed by: Tkeeper

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Strong Curves Warmup A

• Warmup for Workouts A and C Goal: improve mobility, warmup body Foam Roller / Medicine Ball SMR - erectors, quads, hamstrings, glutes, calves, lats, IT band, adductors (10 reps for each) Stretch: foot elevated hamstring, psoas, adductors

• Foam Rolling - Bodyweight/Weighted
  1 sets × 10 reps
• SStretching - Bodyweight/Weighted
  0 sets × reps
• Side Lying Hip Abduction - Bodyweight/Weighted
  1 sets × 10 reps
• Bird Dog - Bodyweight/Weighted
  1 sets × 10 reps
• a. Front Plank - Bodyweight/Weighted
  1 sets × 1 reps
• b. YTML - Bodyweight/Weighted
  1 sets × 10 reps
• Walking Lunge - Bodyweight/Weighted
  1 sets × 10 reps
• Wall Ankle Mobility - Bodyweight/Weighted
  1 sets × 3 reps
• Quadruped Thoracic Extension - Bodyweight/Weighted
  1 sets × 10 reps
• Rotational Lunge - Bodyweight/Weighted
  1 sets × 5 reps

Strong Curves Warmup B

• Use for Workout B SMR with Stick/small ball/medicine ball Stick: IT band, quads, calves, tibialis anterior Ball: plantar fascia, upper glutes Stretches: Rectus Femoris, Hip External Rotators, Lats, Pecs Muscle Activation: Side Lying Clam

• Stick SMR - Bodyweight/Weighted
  1 sets × 10 reps
• Snall Ball SMR (plantar fascia) - Bodyweight/Weighted
  1 sets × 10 reps
• Medicine Ball SMR (upper glutes) - Bodyweight/Weighted
  1 sets × 10 reps
• Side Lying Clam - Bodyweight/Weighted
  1 sets × 10 reps
• a. Glute Bridge - Bodyweight/Weighted
  1 sets × 10 reps
• b. Side Plank - Bodyweight/Weighted
  1 sets × 1 reps
• Push-Up Plus - Bodyweight/Weighted
  1 sets × 10 reps
• Scapular Wall Slide - Bodyweight/Weighted
  1 sets × 10 reps
• Walking Knee Hug - Bodyweight/Weighted
  1 sets × 10 reps
• Superman - Bodyweight/Weighted
  1 sets × 10 reps
• Squat to Stand - Bodyweight/Weighted
  1 sets × 10 reps
• Swiss Ball Hip Internal Rotation Slide - Bodyweight/Weighted
  1 sets × 10 reps

Strong Curves Beginner Phase 1 A

• Workout A for Beginner Likely time course - weeks 1 to 4 A1/A2 BW Glute Bridge / One Arm Bent Over B1/B2 Box squat, bench Front Plank 20 to 120 sec Side Plank (orig from knees) - 20 - 60 sec

• Glute Bridge - Bodyweight/Weighted
  3 sets × 10 reps
• One Arm Bent-over Row - Dumbbell
  3 sets × 8 reps
• Bodyweight Box Squat - Bodyweight/Weighted
  3 sets × 10 reps
• Dumbbell Bench Press - Dumbbell
  3 sets × 8 reps
• Dumbbell Romanian Deadlift - Dumbbell
  3 sets × 10 reps
• Side Lying Hip Abduction - Bodyweight/Weighted
  1 sets × 15 reps
• Front Plank - Bodyweight/Weighted
  1 sets × 1 reps
• Side Plank - Bodyweight/Weighted
  1 sets × 1 reps

Strong Curves Beginner Phase 1 B

• Workout B A1/A2 - Foot Elevated Single Leg Bridge / Lat Pulldown

• Bodyweight Foot Elevated Single Leg Glute Bridge - Bodyweight/Weighted
  3 sets × 10 reps
• Front Lat Pulldown - Cable (Lat bar)
  3 sets × 8 reps
• Bodyweight Step Up - Bodyweight/Weighted
  3 sets × 10 reps
• Dumbbell Military Press - Dumbbell
  3 sets × 8 reps
• Back Extension (45 degree) - Bodyweight/Weighted
  3 sets × 10 reps
• Side Lying Clam - Bodyweight/Weighted
  3 sets × 15 reps
• Crunch - Bodyweight/Weighted
  1 sets × 15 reps
• Side Crunch - Bodyweight/Weighted
  1 sets × 15 reps

Strong Curves Phase 1 Workout C

• A1/A2 Glute March/Seated Row (60 sec of glute march) B1/B2 BW Parallel Squat / Dumbbell Incline Press Light tension on the X-band walk

• Glute March - Bodyweight/Weighted
  3 sets × 15 reps
• Seated Row - Cable
  3 sets × 8 reps
• Parallel Squat - Bodyweight/Weighted
  3 sets × 10 reps
• Incline Press - Dumbbell
  3 sets × 8 reps
• Single Leg Romanian Deadlift - Bodyweight/Weighted
  3 sets × 10 reps
• X-Band Walk (Light Resistance) - Bodyweight/Weighted
  1 sets × 10 reps
• RKC Plank - Bodyweight/Weighted
  1 sets × 1 reps
• Rope Horizontal Chop - Cable
  1 sets × 10 reps