SPP • Foundation Strength
12-Week Strength & Performance Program
Start with Weeks 1–2 and progress every two weeks. Pair with your Sports Plan Pro nutrition targets for best results.
Dynamic Warm-Up (Before Every Session)
Set a 5-minute timer and move steadily through the sequence below. Click any exercise to jump to its demo in the video.
| Exercise | Sets | Reps / Time | Demo |
|---|---|---|---|
| Rocking | 1 | 10 | 00:00 – Rocking |
| Squat with Thoracic Rotation | 1 | 8 / side | 00:09 – Squat with Thoracic Rotation |
| Pike Reach Back | 1 | 8 / side | 00:23 – Pike Reach Back |
| World's Greatest Stretch | 1 | 5 / side | 00:52 – World's Greatest Stretch |
| Reverse Lunge into Hip Flexion | 1 | 8 / side | 01:02 – Reverse Lunge into Hip Flexion |
Day 1 – Lower / Upper Strength
| Block | Exercise | Sets | Reps | Demo |
|---|---|---|---|---|
| A1 | Heels Elevated Goblet Squat | 3 | 6 | 01:15 – Heel Elevated Goblet Squat |
| A2 | Eccentric Push-Up to the Floor | 3 | 6 | 01:27 – Pushups Without Band |
| B1 | Split Squat | 3 | 8 / side | 01:35 – Split Squat |
| B2 | Inverted Row (TRX or Bar) | 3 | 6 | 01:52 – Inverted Row |
| C1 | Modified Single-Leg Squat to Box | 3 | 5 / side | 02:00 – Modified SL Squat to Box |
| C2 | Up Plank – Pike | 3 | 8 | 02:13 – Up Plank Pike |
| D1 | Split Stance Single-Arm Pulldown | 3 | 8 / side | 02:47 – Split Stance Single Arm Pulldown |
| D2 | Anti-Rotation Cable Pull | 3 | 6 / side | 03:07 – Anti-Rotation Cable Pull |
| D3 | Dead Bug with Band | 2 | 6 / side | 03:21 – Dead Bug with Band |
Day 2 – Hinge / Push Focus
| Block | Exercise | Sets | Reps | Demo |
|---|---|---|---|---|
| A1 | Trap Bar Deadlift (or Double KB Suitcase Deadlift) | 3 | 6 |
03:34 – Trap Bar Deadlift
03:54 – Double KB Deadlift (Modification) |
| A2 | Dumbbell Chest Press – Hooklying | 3 | 8 | 04:08 – Hooklying DB Press |
| B1 | Heels Elevated Goblet Squat | 3 | 8 | 04:25 – Goblet Squat |
| B2 | Assisted Chin-Up (stop at 8 reps) | 3 | 6–8 | 04:37 – Assisted Chin-Up |
| B3 | Band-Assisted Push-Up | 3 | AMRAP | 05:00 – Pushups with Band |
| C1 | Glute Bridge Isometric Hold | 2 | 15 sec | 05:07 – Glute Bridge Isometric Hold |
| C2 | Face Bench Rows | 2 | 8 | 05:24 – Face Bench Rows |
| D1 | Crawling | 3 | 15 sec | 05:33 – Crawling |
| D2 | Farmer Carry | 3 | 15 sec | 05:47 – Farmers Carry |
Day 3 – Single-Leg & Pull Focus
| Block | Exercise | Sets | Reps | Demo |
|---|---|---|---|---|
| A1 | Plate Loaded Lateral Box Step Down | 2 | 5 / side | 05:52 – Plate Loaded Lateral Box Step Down |
| A2 | Split Stance Isolation Co-Contraction | 2 | 3 / side (10 sec) | 06:04 – Split Stance Isolation Co-Contraction |
| A3 | Decel Jackknife Chin-Up | 2 | 3 | 06:14 – Decel Jackknife Chin-Up |
| B1 | Barbell Romanian Deadlift | 3 | 8 | 06:42 – Barbell Romanian Deadlift |
| B2 | Half Kneeling Single-Arm Press | 3 | 5 / side | 07:04 – Half Kneeling Single Arm Press |
| C1 | Reverse Lunge | 2 | 6 / side | 07:16 – Reverse Lunge |
| C2 | Half Kneeling Cable Lift | 2 | 6 / side | 07:27 – Half Kneeling Cable Lift |
| C3 | One Arm Row | 2 | 8 / side | 07:44 – One Arm Row |
Weeks 3–4
Programming for Weeks 3–4 is coming soon. Keep running the Week 1–2 block until this unlocks.
Weeks 5–6
Programming for Weeks 5–6 is coming soon.
Weeks 7–8
Programming for Weeks 7–8 is coming soon.
Weeks 9–10
Programming for Weeks 9–10 is coming soon.
Weeks 11–12
Programming for Weeks 11–12 is coming soon.
