DB Foundations (Upper/Lower) Total Training Time: 60 min or less Program focus/highlights: General Strength Development across 3x DB only training sessions. We will look to incorporate compound DB movements and higher intensity Bodyweight training for a well rounded at-home training experience. General Guidance: Listed sets are WORKING SETS, warm up/build as needed given rep recommendations. All working rep ranges must be self selecting to the best of your ability. This means if you need to make it harder then add tempo or get heavier weights. This program is written in super set format, please complete all like lettered movements before moving onto the following movement block. When sets and reps stay the same, from week to week, the goal is to increast loading. The goal will always be to increase the load, if able, while maintaining movement quality. Add optional 20 min LISS Cardio/aerobic activity to any/all training days if goals require, time permitting. Equipment Recommendations: One set of heavy DBs Bands optional Medicine Ball Adjustments: If time or ability level is a consideration, use listed number of sets as TOTAL sets to perform and shoot for 1-2 challenging sets with each movement. Rest Recommendations: Keep rest short between like lettered movemetns. Rest no more than 2 minutes between sets.