The ECFIT 70.3 Strength Plan is designed to enhance muscle balance, enhance core stability and build strength.
NINE WEEK Plan designed to be completed as follows:
Initial 6 Weeks
P1 – W1 Complete 4-5 workouts within 2 weeks
P2 – W1 Complete 4-5 workouts within 2 weeks
P3 – W1 Complete 4-5 workouts within 2 weeks
Next 3 Weeks
P1 – W1 – Complete 2-3 Workouts within the week
P2 – W1 – Complete 2-3 Workouts within the week
P3 – W1 – Comlpete 2-3 Workouts within the week
Body Weight Lateral Lunge x 15 each side
https://youtu.be/OKuGEy8AqN4
Body Weight Anterior Lunge x 15 each side
https://youtu.be/Hyyef3aIDtA
Body Weight Posterior Lunge x 15 each side
https://youtu.be/maQYbf_mX4A
Body Weight Lateral Lunge with Single Arm Reach at Chest Height x 10 each side
https://youtu.be/w_peIminYvc
Body Weight Anterior Lunge with Reach x 10 each side
https://youtu.be/pXKNTb32B1c
Body Weight Posterior Lunge with Reach x 10 each side
https://youtu.be/RQXkiP9mUgs
Medium Weight Dumbbell Lateral Lunge to Stability 2 x 15 each side
https://youtu.be/uSyeSz5rjzI
Medium Weight Dumbbell Posterior Lunge to Stability 2 x 15 each side
https://youtu.be/JAStpbCefog
Medium Weight Dumbbell Single Leg Squat and Reach to 3 Targets (Right - Center - Left) 2 x 15 each side
https://youtu.be/_6WH6Nlt0ZE
Medium Weight Dumbbell Single Leg Single Arm Overhead Press 2 x 15 each side
https://youtu.be/aqsauP9zpmE
Medium Weight Low Cable Split Stance Single Arm Squat and Row 2 x 15 each side
https://youtu.be/cmSNFW37wfQ
Medium Dumbbell Double Arm Step Up 2 x 15 each side
https://youtu.be/CAdJ-bkgmuk
Medium Weight Horizontal Cable Split Stance Single Arm Chest Press 2 x 15 each side
https://youtu.be/3dHy5BxhNCo
Body Weight Upper Body Step Up 10 each arm
https://youtu.be/D1Fokia4H2A
Prone Plank 2 x 1 minute
https://youtu.be/S2BKeJ_hFPY
Side Plank 2 x 30 seconds each side
https://youtu.be/yU5VVizf0vI
Body Weight Lateral Lunge x 15 each side
https://youtu.be/OKuGEy8AqN4
Body Weight Anterior Lunge x 15 each side
https://youtu.be/Hyyef3aIDtA
Body Weight Posterior Lunge x 15 each side
https://youtu.be/maQYbf_mX4A
Body Weight Lateral Lunge with Single Arm Reach at Chest Height x 10 each side
https://youtu.be/w_peIminYvc
Body Weight Anterior Lunge with Reach x 10 each side
https://youtu.be/pXKNTb32B1c
Body Weight Posterior Lunge with Reach x 10 each side
https://youtu.be/RQXkiP9mUgs
Medium Weight Dumbbell Lateral Lunge to Stability 2 x 15 each side
https://youtu.be/uSyeSz5rjzI
Medium Weight Dumbbell Posterior Lunge to Stability 2 x 15 each side
https://youtu.be/JAStpbCefog
Medium Weight Dumbbell Single Leg Squat and Reach to 3 Targets (Right - Center - Left) 2 x 15 each side
https://youtu.be/_6WH6Nlt0ZE
Medium Weight Dumbbell Single Leg Single Arm Overhead Press 2 x 15 each side
https://youtu.be/aqsauP9zpmE
Medium Weight Low Cable Split Stance Single Arm Squat and Row 2 x 15 each side
https://youtu.be/cmSNFW37wfQ
Medium Dumbbell Double Arm Step Up 2 x 15 each side
https://youtu.be/CAdJ-bkgmuk
Medium Weight Horizontal Cable Split Stance Single Arm Chest Press 2 x 15 each side
https://youtu.be/3dHy5BxhNCo
Body Weight Upper Body Step Up 10 each arm
https://youtu.be/D1Fokia4H2A
Prone Plank 2 x 1 minute
https://youtu.be/S2BKeJ_hFPY
Side Plank 2 x 30 seconds each side
https://youtu.be/yU5VVizf0vI
Body Weight Lateral Lunge x 15 each side
https://youtu.be/OKuGEy8AqN4
Body Weight Anterior Lunge x 15 each side
https://youtu.be/Hyyef3aIDtA
Body Weight Posterior Lunge x 15 each side
https://youtu.be/maQYbf_mX4A
Body Weight Lateral Lunge with Single Arm Reach at Chest Height x 10 each side
https://youtu.be/w_peIminYvc
Body Weight Anterior Lunge with Reach x 10 each side
https://youtu.be/pXKNTb32B1c
Body Weight Posterior Lunge with Reach x 10 each side
https://youtu.be/RQXkiP9mUgs
Medium Weight Dumbbell Lateral Lunge to Stability 2 x 15 each side
https://youtu.be/uSyeSz5rjzI
Medium Weight Dumbbell Posterior Lunge to Stability 2 x 15 each side
https://youtu.be/JAStpbCefog
Medium Weight Dumbbell Single Leg Squat and Reach to 3 Targets (Right - Center - Left) 2 x 15 each side
https://youtu.be/_6WH6Nlt0ZE
Medium Weight Dumbbell Single Leg Single Arm Overhead Press 2 x 15 each side
https://youtu.be/aqsauP9zpmE
Medium Weight Low Cable Split Stance Single Arm Squat and Row 2 x 15 each side
https://youtu.be/cmSNFW37wfQ
Medium Dumbbell Double Arm Step Up 2 x 15 each side
https://youtu.be/CAdJ-bkgmuk
Medium Weight Horizontal Cable Split Stance Single Arm Chest Press 2 x 15 each side
https://youtu.be/3dHy5BxhNCo
Body Weight Upper Body Step Up 10 each arm
https://youtu.be/D1Fokia4H2A
Prone Plank 2 x 1 minute
https://youtu.be/S2BKeJ_hFPY
Side Plank 2 x 30 seconds each side
https://youtu.be/yU5VVizf0vI
Body Weight Lateral Lunge x 15 each side
https://youtu.be/OKuGEy8AqN4
Body Weight Anterior Lunge x 15 each side
https://youtu.be/Hyyef3aIDtA
Body Weight Posterior Lunge x 15 each side
https://youtu.be/maQYbf_mX4A
Body Weight Lateral Lunge with Single Arm Reach at Chest Height x 10 each side
https://youtu.be/w_peIminYvc
Body Weight Anterior Lunge with Reach x 10 each side
https://youtu.be/pXKNTb32B1c
Body Weight Posterior Lunge with Reach x 10 each side
https://youtu.be/RQXkiP9mUgs
Medium Weight Dumbbell Lateral Lunge to Stability 2 x 15 each side
https://youtu.be/uSyeSz5rjzI
Medium Weight Dumbbell Posterior Lunge to Stability 2 x 15 each side
https://youtu.be/JAStpbCefog
Medium Weight Dumbbell Single Leg Squat and Reach to 3 Targets (Right - Center - Left) 2 x 15 each side
https://youtu.be/_6WH6Nlt0ZE
Medium Weight Dumbbell Single Leg Single Arm Overhead Press 2 x 15 each side
https://youtu.be/aqsauP9zpmE
Medium Weight Low Cable Split Stance Single Arm Squat and Row 2 x 15 each side
https://youtu.be/cmSNFW37wfQ
Medium Dumbbell Double Arm Step Up 2 x 15 each side
https://youtu.be/CAdJ-bkgmuk
Medium Weight Horizontal Cable Split Stance Single Arm Chest Press 2 x 15 each side
https://youtu.be/3dHy5BxhNCo
Body Weight Upper Body Step Up 10 each arm
https://youtu.be/D1Fokia4H2A
Prone Plank 2 x 1 minute
https://youtu.be/S2BKeJ_hFPY
Side Plank 2 x 30 seconds each side
https://youtu.be/yU5VVizf0vI
Lateral Band Walking 3 x 3 each side
https://youtu.be/lGAyuNKocgc
Side Shuffling (15 feet cone to cone) 2 x 4 each way
https://youtu.be/bBT2uPQNVlw
Body Weight Anterior Lunge and Reach to Stability 2 x 15 each side
https://youtu.be/MrvDSZS8Suw
Medium Weight Lateral Lunge to Overhead Press 2 x 15 each side
https://youtu.be/BmYf0E6Jz-Q
Agility Ladder - 2 - 3 times through each combination
Front stepping two in - https://youtu.be/RziO6DiunWg
Side stepping two in - https://youtu.be/yplAL2K8UU4
In – In, out – out - https://youtu.be/ZWfU_J8l_G0
Heavy Weight Front Squat (heels raised if needed) 3 - 4 sets of 6 - 8 reps
https://youtu.be/jPxLDaZPia8
Heavy Weight Straight Leg Deadlift 3 - 4 sets of 6 - 8 reps
https://youtu.be/vUfWGWm6yzY
Heavy Weight Cable Seated Row 3 x 6 - 8 reps
https://youtu.be/vhHVnW3Q7qI
Medium - Heavy Weight Stability Ball Chest Press 3 x 6 - 8 reps
https://youtu.be/9rLEu4HFCDk
Medium Weight Reverse Step Up Deceleration 2 x 8 each side
https://youtu.be/Isey9d7eKrc
Heavy Weight Cable Lat Pull Down 3 x 6 - 8 reps
https://youtu.be/aCYANmymIKw
Body Weight Down Dog to Up Dog 2 x 10
https://youtu.be/ylf50WV5ZaM
Body Weight Low Back Extensions 2 x 10 - 15 reps
https://youtu.be/HmXBC2aoq34
Lateral Band Walking 3 x 3 each side
https://youtu.be/lGAyuNKocgc
Side Shuffling (15 feet cone to cone) 2 x 4 each way
https://youtu.be/bBT2uPQNVlw
Body Weight Anterior Lunge and Reach to Stability 2 x 15 each side
https://youtu.be/MrvDSZS8Suw
Medium Weight Lateral Lunge to Overhead Press 2 x 15 each side
https://youtu.be/BmYf0E6Jz-Q
Agility Ladder - 2 - 3 times through each combination
Front stepping two in - https://youtu.be/RziO6DiunWg
Side stepping two in - https://youtu.be/yplAL2K8UU4
In – In, out – out - https://youtu.be/ZWfU_J8l_G0
Heavy Weight Front Squat (heels raised if needed) 3 - 4 sets of 6 - 8 reps
https://youtu.be/jPxLDaZPia8
Heavy Weight Straight Leg Deadlift 3 - 4 sets of 6 - 8 reps
https://youtu.be/vUfWGWm6yzY
Heavy Weight Cable Seated Row 3 x 6 - 8 reps
https://youtu.be/vhHVnW3Q7qI
Medium - Heavy Weight Stability Ball Chest Press 3 x 6 - 8 reps
https://youtu.be/9rLEu4HFCDk
Medium Weight Reverse Step Up Deceleration 2 x 8 each side
https://youtu.be/Isey9d7eKrc
Heavy Weight Cable Lat Pull Down 3 x 6 - 8 reps
https://youtu.be/aCYANmymIKw
Body Weight Down Dog to Up Dog 2 x 10
https://youtu.be/ylf50WV5ZaM
Body Weight Low Back Extensions 2 x 10 - 15 reps
https://youtu.be/HmXBC2aoq34
Lateral Band Walking 3 x 3 each side
https://youtu.be/lGAyuNKocgc
Side Shuffling (15 feet cone to cone) 2 x 4 each way
https://youtu.be/bBT2uPQNVlw
Body Weight Anterior Lunge and Reach to Stability 2 x 15 each side
https://youtu.be/MrvDSZS8Suw
Medium Weight Lateral Lunge to Overhead Press 2 x 15 each side
https://youtu.be/BmYf0E6Jz-Q
Agility Ladder - 2 - 3 times through each combination
Front stepping two in - https://youtu.be/RziO6DiunWg
Side stepping two in - https://youtu.be/yplAL2K8UU4
In – In, out – out - https://youtu.be/ZWfU_J8l_G0
Heavy Weight Front Squat (heels raised if needed) 3 - 4 sets of 6 - 8 reps
https://youtu.be/jPxLDaZPia8
Heavy Weight Straight Leg Deadlift 3 - 4 sets of 6 - 8 reps
https://youtu.be/vUfWGWm6yzY
Heavy Weight Cable Seated Row 3 x 6 - 8 reps
https://youtu.be/vhHVnW3Q7qI
Medium - Heavy Weight Stability Ball Chest Press 3 x 6 - 8 reps
https://youtu.be/9rLEu4HFCDk
Medium Weight Reverse Step Up Deceleration 2 x 8 each side
https://youtu.be/Isey9d7eKrc
Heavy Weight Cable Lat Pull Down 3 x 6 - 8 reps
https://youtu.be/aCYANmymIKw
Body Weight Down Dog to Up Dog 2 x 10
https://youtu.be/ylf50WV5ZaM
Body Weight Low Back Extensions 2 x 10 - 15 reps
https://youtu.be/HmXBC2aoq34