MOVE: BONUS Weeks 5–8 Full Body Strength & Stability Progression
Welcome back to the MOVE pillar of Basecamp! This 4-week full body program is designed to build strength, balance, and control from the ground up. You’ll see a blend of strength work, unilateral training, and core stability exercises that keep your body resilient and ready for any outdoor adventure.
This program is designed to be performed 1–2 days a week, with each session lasting about 60 minutes. Alternate Day A and Day B for variety and balanced development.
General Guidelines
Warm-up (5–10 minutes): Light cardio (jump rope, brisk walking, cycling) + dynamic stretches (hip circles, leg swings, shoulder rolls).
Cool-down (5–10 minutes): Gentle static stretching + foam rolling to support recovery.
Progression Notes
Increase weight weekly if exercises become too easy.
Always maintain good form—scale back or modify if needed.
For added intensity, reduce rest between sets.
Use heavier weights for lower reps. If you experience any pain or discomfort, stop and reassess.
Weeks 5–6: Strength + Core Integration
Day A:
Warm-Up – 5–10 min cardio + mobility work
Static Glute Bridge Hold – 3 sets, 45 sec–1 min each
Split Squats (Bodyweight or Weighted) – 3 sets of 10 reps per leg
Bent Over Rows (Dumbbells or Barbell) – 3 sets of 8–10
Scapular Wall Slides – 3 sets of 12
Deadbugs or Toe Taps – 3 sets of 10–12 per side
Side Plank with Reach Through – 3 sets of 30 sec per side
Cool-Down – Full body stretch with focus on hips and back
Day B:
Warm-Up – 5–10 min light cardio + foam rolling
Step-Ups (Use a box or sturdy surface) – 3x10 per leg (weighted optional)
Overhead Dumbbell Press – 3x10–12
Resisted Lateral Band Walks – 3 sets of 10 steps each direction (optional if no band)
Superman Reaches – 3 sets of 12
Bird Dog Holds (5 sec each) – 3x5 per side
Bicycle Crunches – 3x20
Cool-Down – Stretch glutes, shoulders, and neck
Weeks 7–8: Unilateral Focus + Core Power
Day A:
Warm-Up – 5–10 min cardio + dynamic mobility
Single-Leg Glute Bridge – 3x8 per leg (hold at top 2–3 seconds)
Dumbbell Suitcase Deadlifts (One side) – 3x10 per side
Tall Kneeling Shoulder Press – 3x10
Reverse Lunges – 3x10 per leg (option to add weights)
Side Plank with Leg Lift – 3x30 sec per side
Leg Raises with Pulse – 3x15
Cool-Down – Stretch hip flexors, hamstrings, and chest
Day B:
Warm-Up – 5–10 min light cardio + foam rolling
Wall Sit Hold with Shoulder Press (Bodyweight or Dumbbells) – 3x30 sec hold with 6–8 presses
Bent Over T/Y Raises – 3x12
Push-Ups (Incline if needed) – 3x8–10
Renegade Rows – 3x10 per side
Russian Twists – 3x20
Forearm Plank Hold – 3 sets of 45 sec
Cool-Down – Full body mobility with breathwork
Safety Disclaimer:
These workouts are for educational purposes only. Always consult a medical professional before beginning a new training program. You are responsible for exercising within your own limits and capabilities.
Keep showing up. You’re building more than just strength—you’re building capacity, confidence, and momentum.
With you on the climb,
LeeAnn
