Extra Strength for People Every Day

the scoop

Extra Strength for Extra People Every Day is the 6-day strength program based on my program! It incorporates all of the types of movements mentioned in the previous post.

Why 6 days? It’s extra, I know, but it’s not to be intimidating- the opposite actually. Each day is a full-body workout that progresses towards a dynamic movement. It can vary and be modified based on what you are working towards, how often you’re able to show up, and what types of rhythms you’re working with. It’s meant to offer a few options and something to do each day that won’t get boring.

More specifically, the week itself is also based on a progression. It begins on

*a day of moderate intensity

* moves toward high-intensity

*has a rest day

*a low-impact day

*moderate impact day

*another high-impact day

*ends with a low-impact day

Meant to allow your body to adapt to two high-intensity workouts, two low-impact days like yoga or calisthenics, and two moderate-intensity days that will incorporate plenty of accessory work and some possible heavier lifts. Everything can be modified, and as we go through the sequences I will show you how to gauge what can be eliminated if short on time, how you can turn a low-intensity day into a bigger workout, and so on. SO, while it’s a six-day program, going to the gym on each of those days is not a requirement. The low-impact days can easily be done at home (or at the park!) in about 40 minutes.

I find that using this progression is optimal and holistic, for those who utilize exercise for both physical and mental health- taking an opportunity to clear the mind each day to create mental anti-fragility and neuroplasticity when faced with the daily stresses of life has a lot of value.  When I first started training and working many floor hours at the gym, I found that is why most people are there. The most jacked people I befriended were mostly parents who needed an outlet and also had to lug around car seats, wanted to be able to play in the pool with their littles, confidently climb up to the roof to clean the gutters, etc. 

So while I see how a 6-day program can seem intimidating, I also notice a lot of people really like to exercise every day, like me, which is why I made my program include a bunch of different movement modalities and a progression so that I would have ample recovery time, and an interesting variety of workouts that would keep me interested rather than exhausted, and also be challenging. 

It is also unique in that each day progresses towards a compound movement or more advanced pose, or whatever you want to call it, rather than upper body/lower body/push/pull, etc. Though the way the components of poses are broken down, it does end up somewhat aligning with these types of formulas, so lets talk about it: 

The Split:  

Day 1- Moderate- single-arm, leg, core, carry – Pistol & dragon squats

Day 2- High- legs, posterior chain (back), biceps, quads + thoracic spine- wheel dropbacks

This day looks a lot like a typical “back and biceps” day, adding the quads and thoracic spine mobility to attempt the wheel pose or sissy squat

Day 3- Rest 

Day 4- Low- shoulder accessory, biceps, conditioning, push/pull, tha get-up

Looks a lot like a shoulder accessory day

Day 5- Moderate- side bodies- lats, adductors, abductors, pancake splits

This is actually kind of unique and extra you’re so welcome

Day 6- High- Chest, arms, shoulders, push/pull – handstand

Looks like a push day with some pulling cause we be pulling it every day

Day 7- Low- Core, hips + back body – L-sit

This is a chill day that covers the bases and was invented by a yogi- me.

WHY LEE DO YOU HAVE TO BE SO EXTRA AND MAKE EVERYTHING COMPLICATED??! Because it is. Kind of. While there is a huge appeal of offering programs online to the masses, making things simpler for both client and trainer, for me, and how much I’m charging, there also needs to be an element of bio-individuality and recognition that everyone’s body is different- I must strive for options and room for nuance.

Also, if you’re an active, relatively injury-free person, but a beginner in strength training and super jazzed about it, you might want to make it all complicated and that’s cool. As in, learning a new skill is exciting, but keeping it super simple might get boring fast if you’re active (ahem hyperactive), and so will wane the shiny allure of showing up for the workout. Resist! Keep it sassy! There are benefits to consistency and doing the same workout, the same type of way, over some time. If you know you’re not going to show up for that, then why?

I know myself enough to know I won’t want to show up to do the same workouts the same way for very long, and if you are the same way then you would probably value the EXTRA attention put towards this program.

I appreciate having the poses to work towards because it offers an opportunity to apply the movements to an expressed idea, and I find it’s more well-rounded than focusing only on one area and then being painfully sore and worn out in that one area.

So, you could call this program Strength for Yogis, Strength for Mental Health, Strength for People who have ADHD, Strength for People who Only Like One Rest Day, Strength for People Who Want a Holistic Program that Includes Mobility, so you see how I landed on Extra Strength for People Every Day.

While it costs EXTRA as far as online training programs go (relatively), you receive more than a list of sets and reps. There are additional videos that explain not only the “right” way to do the movements, but also the how’s and why’s of what we are doing, and ways to apply them so that you can take them and progress on your own. So basically you are saving money because I would rather sell this and empower you to figure it out than encourage you to hire a trainer if you don’t have injury work-arounds, a specific goal, or a major imbalance that requires professional management and oversight.

Here is exactly what you receive:

A link to a printable and/or hard copy in the snail mail (yes I love this, it is kind of like a little workout zine) of the sets and reps each day, with QR codes, so you can reference the videos while using the zine.

Links and QR codes direct you to YouTube tutorials that go through each day, offering various options for different equipment and different bodies depending on whether you prefer machines or free weights. If you do not have a premium subscription to Youtube I highly recommend purchasing one or trying it for a month to avoid ads and so that you can view the videos anytime, anywhere!

Along with sets and reps, there are guided mobility drills and OF COURSE some yoga and meditation stuff, and a few somatic what-not’s.

There are also shortened (sped up) versions of the YouTube tutorials so that as you get to know the movements you can refer more to the abbreviated tutorials to refresh your memory as needed. 

Opportunities to check in:

Schedule a one-hour, 1 on 1 video session with me to check posture, strategize, ask questions, and talk about how it’s going. 

30-minute follow-up 3-12 months after purchase

A reservation/link to the yoga classes I’ll teach that will ultimately/eventually go along with the program~

All of my encouragement and ongoing support <3