Skip to Videos All | Week 1 | Week 2 | Week 3 | Week 4 | Week 4, Squat, Carry & Capacity Duration: 55–60 minFocus: Lower strength + carries Week 4, Upper Body Strength Endurance Duration: 45–55 minFocus: Posture under fatigue Week 4, Core & Carry Capacity Duration: 45–55 minFocus: Bracing + grip Week 3, Athletic Strength Circuit Duration: 40–50 minFocus: Strength under fatigue Week 3, Vertical Push & Pull Capacity Duration: 50–60 minFocus: Vertical patterns Week 3, Single-Leg Strength & Balance Duration: 40-50 minutesFocus: Unilateral strength and balance Week 2, Hinge, Push & Carry Duration: 50–60 minFocus: Posterior chain + carries Week 2, Shoulder-Friendly Upper Strength Duration: 40–50 minFocus: Scapular control and pressing Week 2, Posterior Chain & Core Duration: 50–60 minFocus: Hinge strength and trunk stability Week 1, Total-Body Strength Flow Duration: 45–55 minFocus: Compound coordination Week 1, Upper Push-Pull Balance Duration: 45–55 minFocus: Horizontal push/pull strength Week 1, Functional Lower Body Strength Duration: 45–55 minFocus: Squat patterns and bilateral strength
