The 4-Week Fitness Plan to Increase Strength: Day 12

Tim DiFrancesco
by Tim DiFrancesco
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The 4-Week Fitness Plan to Increase Strength: Day 12

Welcome to Day 12 of the four-week fitness plan to increase strength — the final day of the plan! Congrats on making it this far. Day 12 follows the same pattern as Day 3, which focuses on the core.

In just four short weeks, you’re on your way to a stronger, fitter you. No matter what “performance” means to you, moving better and with more strength is the bedrock of successful performance. Additionally, better movement supported by necessary strength helps to keep nagging or debilitating injuries at bay.

Day 12 targets the all-important core to help you build a strong, functional base.

What You Will Need:

  • 1 resistance band/tubing with handles and door anchor (resistance level based on what you can use with perfect form)
  • 1 pair of workout sliders
  • 1 mini band (resistance level based on what you can use with perfect form)
  • 1 set of dumbbells,* likely between 15–40 pounds (weight based on what you can use with perfect form).

*It is possible to modify the small number of dumbbell exercises in this program if access to dumbbells isn’t realistic.

How to Follow

Each workout has four exercises and is organized in an “A” set and a “B” set. Begin with the “A” set and alternate between “A1” and “A2” for the designated sets and reps. Once the “A” set is completed, move to the “B” set and complete in the same fashion.

Day 12

Day 12 is core day. This workout will target your core and all of its actions and functions. A rock-solid core is the foundation of movement and high performance — go get it.

MFP_4weekFitnessPlan_Table_W4D3

Bear Crawl

Side Plank

Squat to Anti-Rotation Press

Bear Crawl to Superman

About the Author

Tim DiFrancesco
Tim DiFrancesco

Tim DiFrancesco, PT, DPT, ATC, CSCS spent six seasons as the Head Strength & Conditioning Coach with the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition and recovery for athletes and fitness enthusiasts. For training and nutrition advice, follow us on:

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