The 4-Week Fitness Plan to Increase Strength: Day 9

Tim DiFrancesco
by Tim DiFrancesco
Share it:
The 4-Week Fitness Plan to Increase Strength: Day 9

Welcome to Day 9 of the four-week fitness plan to increase strength! Day 9 follows the same pattern as Day 3, which focuses on the core.

In just four short weeks, you’ll be on your way to a stronger, fitter you. This strength and mobility program shows you where to begin as well as how to make progressions. Best of all: The workouts can be done from your living room. You need a few small pieces of equipment, but other than that, just keep bringing your commitment to taking your health and fitness habits to a new level.

Over the course of four weeks, this program will guide you through three workouts per week; at the end of the fourth week, you should be rewarded with impressive strength and mobility gains. 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 9 targets the all-important core to help you build a strong, functional base. On the days you don’t have a workout scheduled, you can always add a 15–30-minute walk, bike ride or run/walk once, twice or even three times a week. This is totally optional, of course.

Progressions will be made from one week to the next for each exercise, making the baseline exercise more challenging and/or adjusting the sets and reps. Workout duration in this program will typically be between 15–45 minutes, depending on the day, week and pace that is comfortable for you.

The plan progresses in volume of work and difficulty of exercise from week to week.

What You Will Need for the Entire Plan:

  • 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 9

Day 9 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_W3D3

Bear Crawl Bird Dog

Side-Lying Hip Drive with Row

Band Lunge Stance Anti-Rotation Press

Slider Pike

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:

Related

Never Miss a Post!

Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice.

Great!

Click the 'Allow' Button Above

Awesome!

You're all set.