STRONGER BY DESIGN

Who is this program for?

The Stronger By Design Starter Program was designed with beginners at top of mind. People who have either not worked out in a very long time or ever, but it can also help those who have over-trained for a long time and now find themselves running into mobility restrictions, aches and pains, and tired of workouts that take more from you than they give. 

Anyone between the ages of 8 and 98 could potentially do this program. It is designed to help you build or restore a foundation of mobility, reflexive stability, connectedness, movement quality, and strength. 

Through natural human movements and time-tested, expertly selected strength exercises and progressions,  I aim to help you go from Zero to your own hero in the next 4-6 weeks. 

The exercises within the program are able to be adapted to any level of mobility or strength. If you need help with a modification due to limitations be it in equipment or movement you may currently have, just send an email to edgeofstrengthocala@gmail.com and I will gladly, personally assist you. 

What goals can this program help you achieve?

• Improved Mobility - By harnessing the power of the Neurodevelopmental Sequence, the movements within this program will help you reset your nervous system. Undoing years or even decades worth of poor inputs. We’ll feed fresh, new information in via the Original Strength resets and the outputs will be moveability you may not have experienced in years. 

• Resilience- You will understand, through experience, the concepts of “the four knots” and “Hammer and Stone”. Two concepts that in life, training, and athletics carry through and apply almost universally. The 4 knots of the hips and shoulders must be both tight enough to hold you together and loose enough to move, shift, and adapt through various positions as we move through various patterns. The Hammer and Stone concept teaches us to snap, pop, move with power and speed and then become Stone- resistant to unwanted movement and forces working against us…Thereby hardening ourselves and creating more injury-proofness and resilience. 

• Whole-body Strength- While this program is not designed to help you win a Powerlifting competition,although some elements of it could, it is designed to get you real world strong. The kind of strength you need to do the activities you love or want to get back to doing. The strength you need to stay independent , to help others, to lift , throw , reach , carry ,squat, get to the floor and back up,  twist and turn and bend without breaking and with confidence.  If you follow all 6 weeks, your strength may increase by 100% or more…so figure that life, 6 weeks from now, will simply feel easier. 

What equipment do I need? 

• All you need for this program is a kettlebell or 2 (one lightish, one medium heavy for you) and a couple of loop resistance bands. You may also use Dumbbells if that is all you have access to. 

Where can or should you do this program?

I designed this program to be done at home. Real progress happens when you can eliminate distractions and focus with intent on what you are trying to accomplish. The simple movements in this program are not sexy by Fitness industry standards, and the workouts may not get 10k+ views on Instagram, but they are real and they are what actually works. 

The ability to concentrate is key to mastery, and being able to train without the feeling that others may be judging you as you practice and improve your movement, can be vital to finally getting going on your goal of becoming the strong person you know you are. 

Of course, it is fine to perform this program in a gym, but do your best to focus on yourself and your improvement, and not what’s happening around you. 

When do you train? Ie. numbers of days of week, duration.

The workouts in this program should be performed 2-3 times per week. They are designed to take about 30 minutes to complete. 

The program is designed in an A/B format so workouts will repeat every other training day.

This will allow you to get the reps in, build your skill, and perfect your technique as we gradually increase volume from week to week. 

The program is 4 weeks if you train 3x per week and 6 weeks if you train 2x/week. 

The resets performed within the workouts…Rocking, rolling, crawling, nodding, and breathing exercises can be performed 7 days a week to produce even better results. 

Why does this program work and produce results?  

This program works because it is designed around certain time-tested and proven principles. 

This isn’t “flash in a pan” , this is the application of sports science developed over many decades. 

By utilizing the most effective full-body exercises in a progressive manner, the body is consistently challenged and adaptation is automatic. Coupouled with the restorative Original Strength resets, recoverability is maximized and results can be seen and felt rapidly. 

How do you perform the exercises? 

When learning anything for the first time…Slow and methodical is ideal. 

We always treat training as a practice before it becomes a “workout”. 

Train every movement with intent, to fully realize its benefits. 

Once you feel you have an exercise technique nailed down, usually after about 4 sessions, it’s time to move more explosively, but with a controlled explosion, maintaining posture, form, stability, and the discipline to stop the set if your form deteriorates. 

Also, there is a full YouTube video library of every exercise within the program, just click the exercise in the attached PDF and it will take you there.  If you still need additional help with exercise techniques or have any other questions or concerns, I am just an email away @ edgeofstrengthocala@gmail.com so don’t hesitate to reach out. 

Best of luck and cheers to your strength and becoming the Awesome you, you were made to be!  

Coach Q.