Strength Training

Hypermobile Gym Strength | Foundations

Wether you are new to strength training or not - the concepts taught in this program are integral to creating a sustainable strength training practice as you age. Joint health + strong mobility are emphasized along with neuromuscular connections.

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Course curriculum

1. Start Here!
2. Program PDF
1. CORE 1 | foundation activation concepts
2. CORE 2 | mind-muscle connections in practice
3. CORE 3 | mind-muscle connection using a wall
4. CORE 4 | mind-muscle connection on floor
5. NEUTRAL STANCE | essential to any standing lift
1. GLUTES 1 | Seated Pelvic Tilts With Band
2. GLUTES 2 | Hip Thrust/Bridge
3. GLUTES 3 | Lying Down Hip Thrust
1. SHOULDER COMPLEX | Understanding Scapulohumeral Rhythm
2. SHOULDERS/BACK 1 | Rhomboid Activation + Posture Correcting
3. SHOULDERS/BACK 2 | Rhomboid + Lat Activation
4. SHOULDERS/BACK 3 | Rhomboids - Strength at End Range
1. PART 1 | Glute v. Quad Activations | Lunge
2. PART 2 | Glute v. Quad Activations | Sit to Stand / Beginner Squat Technique + Form
3. GLUTES/HIP | Standing Hip Abductions - 3 Ways
4. GLUTES/CORE | Kneeling Glute Isolating Activation
5. QUADS | Sissy Squat
6. Glutes/Pelvic Floor | Sumo/Goblet Squat Foundation + Range
1. SHOULDERS 1 | Rotator Cuff Rotations
2. SHOULDERS 2 | Rainbow Stabilizers
3. TRICEPS 1 | Upright Activation
4. TRICEPS 2 | push-up form (protects shoulder joint)
5. SHOULDERS/CORE | shoulder complex stabilization + core mobility strength
6. WRISTS | Strength, Stretch + Stabilize
1. Tying the Pieces Together
1. Cable Machine Anatomy
2. Warm Ups | Upper Body
3. Warm Ups | Lower Body
1. Set 1 (1) | Dumbbell Goblet/Sumo Squat - negative focus
2. Set 1 (2) | Banded Lying Down Hip Thrust
3. Set 1 (3) | Single Leg Table Hold
4. Set 2 (1) | Weighted Hip Thrust on Bench
5. Set 2 (2) | Hydrant Abductions - table pose
6. Set 2 (3) | Balancing Tree
7. Set 3 (1) | Walking Lunge - Glute Focus
8. Set 3 (2) | Sit to Stand - Glute Focus
9. Set 3 (3) | Core Activation on Back
10. MFR | QUADS + ABDUCTORS
1. Set 1 (1) | Cable Lat Outside Pull Down
2. Set 1 (2) | Seated Cable Rows - Pulley High
3. Set 1 (3) | Finger Push-Ups
4. SET 2 (1) | Seated Overhead Dumbbell Shoulder Press
5. SET 2 (2) | Dumbbell Bent Over Row - Scapular Slide
6. SET 2 (3) | Scapular Slides
7. SET 3 (1) | Dumbbell Lateral Delt Raise
8. SET 3 (2) | Overhead Band Pull Aparts
9. SET 3 (3) | Forearm Plank
10. MFR | LATS
1. SET 1 (1) | Leg Press
2. SET 1 (2+3) | Abduction Machine
3. SET 1 (4) | Adduction Machine
4. SET 2 (1) | Curtsy Lunge
5. SET 2 (2) | Hamstring Curl
6. SET 2 (3) | Side Plank
7. SET 3 (1) | RDL
8. SET 3 (2) | Frog Pump
9. SET 3 (3) | Hip Mobility
10. MFR | BACK OF LEGS
1. SET 1 (1) | Elbow Tricep Pushup
2. SET 1 (2) | Standing Dumbbell Bicep Curls - Full ROM
3. SET 1 (3) | Seated Rear Delt Fly
4. SET 2 (1) | 90 Degree Static Curl to Punch Ups
5. SET 2 (2) | Supine Grip Tricep Push Down
6. SET 2 (3) | Side Plank
7. SET 3 (1) | Rotator Cuff - Lower Scaption
8. SET 3 (2) | Balancing Tree w/ Weight
9. SET 3 (3) | Incline Tricep Push-Up
10. MFR | WRISTS
1. SET 1 (1) | Curl to Shoulder Press
2. SET 1 (2) | Bridge Laying Down Banded
3. SET 2 (1) | Seated Banded Abduction Pulses
4. SET 2 (2) | 90 Degree Curl Hold Rotator Cuff
5. SET 3 (1) | Hip Stabilizer Sequence
6. SET 3 (2) | Hovering Table Deep Core Exhales
7. SET 3 (3) | Childs Pose Arm "Raise" Press
8. MFR | BACK, GLUTES + HIP FLEXORS
1. Hips + Shoulders
1. Supplements: Do You Need Them?
1. Set 1 (1) | Dumbbell Goblet/Sumo Squat - negative focus
2. Set 1 (2) | Banded Lying Down Hip Thrust
3. Set 1 (3) | Single Leg Table Hold
4. Set 2 (1) | Weighted Hip Thrust on Bench
5. Set 2 (2) | Hydrant Abductions - table pose
6. Set 2 (3) | Balancing Tree
7. Set 3 (1) | Walking Lunge - Glute Focus
8. Set 3 (2) | Sit to Stand - Glute Focus
9. Set 3 (3) | Core Activation on Back
10. MFR | QUADS + ABDUCTORS
1. Set 1 (1) | Cable Lat Outside Pull Down
2. Set 1 (2) | Seated Cable Rows - Pulley High
3. Set 1 (3) | Finger Push-Ups
4. SET 2 (1) | Seated Overhead Dumbbell Shoulder Press
5. SET 2 (2) | Dumbbell Bent Over Row - Scapular Slide
6. SET 2 (3) | Scapular Slides
7. SET 3 (1) | Dumbbell Lateral Delt Raise
8. SET 3 (2) | Overhead Band Pull Aparts
9. SET 3 (3) | Forearm Plank
10. MFR | LATS
1. SET 1 (1) | Leg Press
2. SET 1 (2+3) | Abduction Machine
3. SET 1 (4) | Adduction Machine
4. SET 2 (1) | Curtsy Lunge
5. SET 2 (2) | Hamstring Curl
6. SET 2 (3) | Side Plank
7. SET 3 (1) | RDL
8. SET 3 (2) | Frog Pump
9. SET 3 (3) | Hip Mobility
10. MFR | BACK OF LEGS
1. SET 1 (1) | Elbow Tricep Pushup
2. SET 1 (2) | Standing Dumbbell Bicep Curls - Full ROM
3. SET 1 (3) | Seated Rear Delt Fly
4. SET 2 (1) | 90 Degree Static Curl to Punch Ups
5. SET 2 (2) | Supine Grip Tricep Push Down
6. SET 2 (3) | Side Plank
7. SET 3 (1) | Rotator Cuff - Lower Scaption
8. SET 3 (2) | Balancing Tree w/ Weight
9. SET 3 (3) | Incline Tricep Push-Up
10. MFR | WRISTS
1. SET 1 (1) | Curl to Shoulder Press
2. SET 1 (2) | Bridge Laying Down Banded
3. SET 2 (1) | Seated Banded Abduction Pulses
4. SET 2 (2) | 90 Degree Curl Hold Rotator Cuff
5. SET 3 (1) | Hip Stabilizer Sequence
6. SET 3 (2) | Hovering Table Deep Core Exhales
7. SET 3 (3) | Childs Pose Arm "Raise" Press
8. MFR | BACK, GLUTES + HIP FLEXORS
1. Shoulders + Hip Flexors

About this course

$35.00
129 lessons
10 hours of video content

Take control of your health, body and quality of life.

Start the Course

Hypermobile Gym Strength | Foundations

Course curriculum

Hello and Welcome!

DAY 1 PREP WEEK | mind - muscle connections | CORE

DAY 2 PREP WEEK | mind-muscle connections

DAY 3 PREP WEEK | mind-muscle connections

DAY 4 PREP WEEK | mind-muscle conenctions

DAY 5 PREP WEEK | mind-muscle connections

DAY 6 PREP WEEK | mobility flow - tying them all together

WEEKS ONE, TWO + THREE | introduce resistance, movement + equipment

WEEKS 1-3 DAY 1 | lower body

WEEKS 1-3 DAY 2 | upper body

WEEKS 1-3 DAY 3 | lower body

WEEKS 1-3 DAY 4 | upper body

WEEKS 1-3 DAY 5 | full body - optional

WEEKS 1-3 DAY 6 | mobility flow

WEEK THREE + FOUR | consistency, confidence, better form + maybe more reps + resistance

WEEKS 4-6 DAY 1 | lower body

WEEKS 4-6 DAY 2 | upper body

WEEKS 4-6 DAY 3 | lower body

WEEKS 4-6 DAY 4 | upper body

WEEKS 4-6 DAY 5 | whole body

WEEKS 4-6 DAY 6 | mobility flow

About this course

Take control of your health, body and quality of life.