SIX WEEKS STRONG
43 Seasons
How to use Progressive Overload in this program:
Weeks 1–2: Find your baseline
Weeks 3–4: Add weight or reps with good form
Weeks 5–6: Push a little harder in weight or reps to finish strong
A good rule of thumb: If you can complete every rep with proper form & with 2+ reps left in the tank, increase your weight next time.
Every 2 weeks, your goal is to challenge yourself by gradually increasing your weights!
As a general guideline, aim to increase dumbbells by 2.5–5 lbs per hand and barbells by 5–10 lbs total when you’re ready! Increasing weight is not the only way to progress! If you’re not ready to go heavier, focus on improving your form, increasing your reps, or gaining better control of each movement. The goal is to finish your sets feeling challenged, with approximately 1–2 good reps left in the tank. But please never sacrifice form just to lift heavier!
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00:20Episode 1BARBELL HIP THRUST (4x10)
Episode 1
Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive you glutes up to a tabletop position, then slowly return back down.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Adva... -
00:18Episode 2DUMBBELL RDL (3x12)
Episode 2
Start standing with dumbbells in each hand and feet shoulder width apart, engage your core, hinge your hips back & glide the dumbbells down to about middle-of-shin height, keeping your spine neutral. As you stand back up, squeeze your glutes and hamstrings.
Weight Recommendations:
Beginner: 10...
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00:11Episode 3CURTSY LUNGE (3x10) PER SIDE
Episode 3
Engage your core and step one leg diagonally behind the other as you lower into a lunge, keeping your chest up. Then drive through your front heel and squeeze your glutes to power back to standing position.
Weight Recommendations:
Beginner: Try bodyweight first or 5-10lbs each
Intermediate: 12-2... -
00:18Episode 4DUMBBELL SUMO SQUAT
Episode 4
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00:32Episode 5CABLE KICKBACK (3x15) PER SIDE
Episode 5
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... -
00:21Episode 6BANDED GLUTE BRIDGE ABDUCTION (3x20)
Episode 6
Lie on your back with a band around your thighs and knees bent. Lift into a glute bridge, then press your knees out against the band and bring them back in while keeping hips lifted.
Equipment: Resistance band + Dumbbells
Weight Recommendations:
Beginner: 10-20lb
Intermediate: 25-50lb
Advanced:... -
00:13Episode 7WEIGHTED LEG DROPS (3x20)
Episode 7
Lie on your back holding a dumbbell with both hands, arms extended straight up over your chest, and legs raised straight toward the ceiling. Slowly lower your legs toward the floor without letting them touch, then raise them back up to starting position! Keep your core engaged and your low back p...