# Quick and Effective Strength Training Program

## Workout day #1

Legs & Pullup Progressions

### Warmup

- 1 × 8 Straight Arm Pull Aparts
- 1 × 8 Straight Arm Pull Downs
- 1 × 8 Straight Arm Push Forwards
- 1 × 8 Shoulder Dislocate
- 1 × 8 External Rotations
- 1 × 8 Straight Arm Delt Raises
- 1 × 8 Hanging Scapular Pulls
- 1 × 4 Hanging Shoulder Rolls (4 Rolls In One Direction, 4 Rolls In The Other Direction)
- 1 × 8 Bodyweight Squat

### Legs


### Row Progressions


### Pullup Progression


## Workout day #2

Core and Pushing Progressions

### Warmup

- 1 × 8 Straight Arm Pull Aparts
- 1 × 8 Straight Arm Pull Downs
- 1 × 8 Straight Arm Push Forwards
- 1 × 8 Shoulder Dislocate
- 1 × 8 External Rotations
- 1 × 8 Straight Arm Delt Raises

### Core

- 1 × 10 Circular Crunches
- 1 × 10 Starfish Crunches
- 1 × 10 Accordion Crunches
- 1 × 10 Crunch And Twists
- 1 × 10 Bicycle Crunches
- 1 × 60s Glute Bridge
- 1 × 30s Upward Facing Dog

### Pushing Progressions