Strength Program Level 2 Part 1

Key Points

• Program Setting:
  Designed for gym use, suitable for gymnasiums or home gyms.
  Focus on Technique:
  Adhere to proper technique cues for each exercise to maximize safety and effectiveness.
• Load Management:
  Use weights that challenge you appropriately.
  Aim for a difficulty level of 6-8 out of 10 by the final reps.
  Muscles should feel fatigued by the last repetitions.
• Structure:
  Exercises are paired (e.g., A1 & A2) and performed for 3 sets before moving to the next pair (B1 & B2).
• Goal:
  Ensure technique and appropriate loading to achieve strength gains effectively
• Setup:
  Lay on your back with hands by your side, feet hip-width apart with toes pointing straight up. Imagine holding a small ball between your legs to maintain alignment.
  
• Execution:
  Push heels into the bench and lift hips slowly, holding at the top for 2 seconds. Keep toes pointed straight up and legs aligned. Lower hips back down in a controlled manner.
• Kev Points:
  Maintain foot alignment; do not let toes or feet turn outward. Focus on slow, controlled movements to engage muscles effectively.
  
• Progression:
  Switch to a single-leg hip raise for increased difficulty: Extend one leg while driving through the opposite heel.
  Ensure hips stay neutral and aligned with a straight line from shoulder to ankle. Perform 10 repetitions per leg
• Technique Adiustments:
  Ensure proper hip lift to achieve a straight line from shoulder to knee. If toes pull outward or alignment is lost, reset and refocus on positioning.
• Execution:
  Perform three lunge directions with the same leg: forward, 45-degree angle, and side lun
  Maintain chest and upper body upright above hips; avoid collapsing forward.
  Hold a dumbbell under the chin to reinforce proper posture.
  Ensure the knee remains aligned over the middle of the foot throughout all movements.
  Complete five repetitions on one side before switching to the other.
• Key Points:
  Foot flat on the ground during each lunge.
  Lengthen the adductor during side lunges and engage the glutes and hamstrings.
  Maintain strong contact with the ground for stability.
• Progression:
  Adjust the weight if the exercise feels too easy.
  Target a 6-8 effort level by increasing the dumbbell load (e.g., from 7 kg to 14-15 kg).