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30 days of Strong / Physical Therapy based Upper & Lower Body/ Core Strengthening



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5 Weeks

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Plan Description

This is a physical therapy based progressive upper, lower & core strengthening program with instructional videos


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
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Workouts Per Week Weekly Average Longest Workout
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Laura Fromdahl

Tri Strong Coaching

I am a USAT Triathlon Coach & a physical therapist that specializes in triathletes. My coaching and plans are physical therapy biased and designed to get you to your race happy, healthy and prepared to compete. I started out specializing in beginner female triathletes...but now I have men and women racing all over the nation....from mini sprint distances to full ironman distances! Contact me for a free trial plan & references: or (843)597-0110.

Laura Fromdahl

Sample Day 1

30 Days of Strong Intro

30 Days of Strong!!
this is a physical therapy based progressive strengthening program. this designed to increase functional strength & endurance without adding bulk.

each day you will have a circuit workout. this is designed to have very little rest between exercises which will increase your heart rate..making it an aerobic activity.

1. if you have any joint pain during please stop that exercise immediately
2. if you have any joint pain afterwards please avoid the aggravating exercise from that point forward
3. if you have questions about how to perform a certain exercise please see the video bank (all videos can be found if you scroll down to Day 30)

Sample Day 1


3 rounds of:
plank :30 sec
Tband biceps curls - 10 reps
bridge with kettle bell on belly- 1 minute
push ups or Tband triceps pull downs -10 reps

Sample Day 2


2 rounds of:
1. ab roll outs: 10 reps
2. clam shells: 1 min each side
3. bridge with ball squeeze: 2 min
4. prone hip extension: 10 reps each leg
5. facing the wall squats: 20 reps

Sample Day 3


2 rounds of:

1. Tband standing ab pulls: 20 reps
2. wall angels: 1 min
3. dumb bell chest press on exercise ball or bench with 8-10 lb dumb bells: 10 reps
4. Tband rows: 10 reps
5. side plank on knees: 30 each side

Sample Day 4


2 rounds of:
1. plank :30
2. door squats: 15 reps
3. standing side leg raises: 20 reps each side
4. standing leg extension: 20 reps each side

Sample Day 5


foam roll Sunday
1 minute each of foam rolling:
1. quads
2. IT bands
3. piriformis
4. upper back
5. calves
6. shins

Sample Day 6


2 rounds of:
1. ab roll outs: 12 reps
2. Tband shoulder external rotation: 1 min each side
3. Tband lateral shoulder raise: 10 reps
4. Tband push/pull
5. single arm dumb bell row 5-8lbs: 10 reps
6. wall angels: 1 minute
7. bridge with Tband above knees: hold 2 min

$75.00 - Buy Now