Pilar Custom Program

Hey Pilar! Here is your strength training program.

What to Expect:

You will perform your "homework" exercises each day and two workouts each week; alternating between "Workout 1" and "Workout 2".

Consistency is key. 

Each exercise is demonstrated in the videos linked below. Please watch these videos before starting the program to ensure you're performing the exercises with the correct form.

How to Get Started:

Watch the demonstration videos linked below to familiarize yourself with each movement.

Perform each exercise as shown, focusing on slow, controlled movements.

Remember:

This program is designed to help you reach your fitness goals. However, if you experience increased pain or discomfort, please consult with a healthcare professional before continuing.

Femoral Nerve Glide: Perform this nerve glide as described in the video; 15 flosses, 3x/day everyday 

Straight Leg Raise Over Cone: Perform exercise as demonstrated in the video; 12-15 reps per set, 3 sets 

"Main Course"

Squat - Dumbbell: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 25lbs

Heel Drops: Perform exercise as shown in video, 3 sets, 10-15 reps each set.

Circuit

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Box Drops: Perform exercise as shown in video, 3 sets, 5-8 drops each set. 6inch box, 12inch box.

Chest Press: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 10lbs on each side

Face Pull: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 45 lbs

Pallof Raise + Calf Raise: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Yellow Braided Band

"Main Course"

Kabuki Bar Squat: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 55lbs, 65lbs, 75lbs

Heel Drops: Perform exercise as shown in video, 3 sets, 10-15 reps each set.

Circuit

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Dumbbell Bench Press: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 12lbs

Strap Lat Pulldown: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 20lbs

Step Down: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Bodyweight

Pallof Press + Calf Raise: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Yellow Braided Band

Switched On: Ball replace

"Main Course"

Hex Bar Deadlift: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 15lbs on each side

Heel Drops: Perform exercise as shown in video, 3 sets, 10-15 reps each set.

Circuit

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Dumbbell Lunge - Single Arm: Perform exercise as shown in video holding dumbell in one arm for trip down towards the wall and in other hand on the way back, 3 sets, 45-90 seconds each set. Load: 15lbs

Dips - Assisted: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 100

Lat Pulldown: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 52.5lbs

Plank Series: Perform exercise as shown in video, 3 sets, 20 seconds per position each set. 

Switched On: Cone and color touch, 10 reps, 3 sets.

"Main Course"

Squat - Dumbbell: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 25lbs

Heel Drops: Perform exercise as shown in video, 3 sets, 10-15 reps each set.

Circuit

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Step-Up: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Bodyweight

Pec Fly - Cable: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 10lbs

TRX I's Y's and T's: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Bodyweight

Medicine Ball Slam Into Wall: Perform exercise as shown in video, 3 sets, 8-10 throws each set. Load: 5lb ball

"Main Course"

Kabuki Bar Squat: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 55lbs, 65lbs, 75lbs

Heel Drops: Perform exercise as shown in video, 3 sets, 10-15 reps each set.

Circuit

Go through each exercise one after another and then repeat in a circuit for 3 sets.

TRX Single Leg Squat: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Bodyweight

Overhead Press - Dumbbell: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 10lbs

Cable Alternating Row: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 13

Medicine Ball Rotate into Wall: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 5lb ball

Balance Board Juggling: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. 

 "Main Course"

Hex Bar Deadlift: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 15lbs on each side

Heel Drops: Perform exercise as shown in video, 3 sets, 10-15 reps each set.

Circuit

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Machine Abduction: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 90lbs

Chest Press: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 10lbs on each side

Lat Pulldown: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 52.5lbs

Mountain Climbers: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Bodyweight

Infinity Walk: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Yellow Braided Band

Agility Ladder: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Yellow Braided Band

"Main Course"

Squat - Dumbbell: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 25lbs

Heel Drops: Perform exercise as shown in video, 3 sets, 10-15 reps each set.

Circuit

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Cable Squat: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 30lbs

Incline Bench Press - Dumbbell: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 10lbs

Cable Row and Rotate: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 10lbs

Plank Hip Dips: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Bodyweight on red box

Agility Ladder: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Yellow Braided Band

"Main Course"

Kabuki Bar Squat: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 55lbs, 65lbs, 75lbs

Heel Drops: Perform exercise as shown in video, 3 sets, 10-15 reps each set.

Circuit

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Leg Press: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 160lbs

Pec Fly: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 30lbs

Seated Row: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 30lbs

Boat Sit: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Bodyweight

"Main Course"

Hex Bar Deadlift: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 15lbs on each side

Heel Drops: Perform exercise as shown in video, 3 sets, 10-15 reps each set.

Circuit

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Knee Extension: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: 30lbs

Push-Up - Smith Machine: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Bodyweight, smith machine on level 3

Pull-Up - Smith Machine: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Bodyweight, smith machine on level 6

Band Full Rotation: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Yellow Braided Band

Juggling Tennis Balls: Perform exercise as shown in video, 3 sets, 45-90 seconds each set. Load: Yellow Braided Band