THE STRONG TABLE / TRAINING PROGRAMSAll adults · Gym · All levels

CONDITIONING & HYBRID / 2 DAYS PER WEEK / ABOUT 35 MINUTES

Pilates + yoga strength companion

Control + mobility

Mat work supports movement practice but does not replace progressive resistance for maximal strength. Use comfortable range and normal breathing.

Schedule2 days each weekTypical sessionAbout 35 minutesEquipmentGymStarting levelAll levelsIntended audienceAll adults

Your weekly sessions

SESSION 1 / Trunk + hips

Mat control

Trunk + hips

  1. Pilates dead bug — 3 × 8/side

    Abdominals, obliques and trunk stabilizers. Exhale as opposite arm and leg reach away; keep the trunk quiet and ribs settled.

  2. Bird dog — 2 × 8/side

    Abdominals, obliques and trunk stabilizers. From hands and knees, reach opposite arm and leg without shifting your trunk.

  3. Glute bridge — 3 × 12

    Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.

  4. Side plank — 2 × 20 sec/side

    Abdominals, obliques and trunk stabilizers. Stack shoulders over elbow and lift hips, breathing steadily.

SESSION 2 / Mobility and load

Flow + strength

Mobility and load

  1. Downward-facing dog — 3 × 30 sec

    Joint control and comfortable range of motion. Press hands into the floor, send hips back and keep knees softly bent if needed.

  2. Half-kneeling hip flexor stretch — 2 × 30 sec/side

    Joint control and comfortable range of motion. Tuck pelvis gently and move into a mild front-hip stretch.

  3. Goblet squat — 3 × 8

    Quadriceps with glute support. Sit between the hips and stand through the whole foot.

  4. Chest-supported row — 3 × 10

    Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.

How to progress

Weeks 1–2: one set each; weeks 3–4: two; weeks 5–8: lengthen holds or add a resistance day.

Recovery and weekly placement

Avoid forcing end ranges or treating discomfort as a goal.

Continue building your plan

Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.

Open the training builderFind sport-specific trainingBrowse free recipesRead the evidence reviews

General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.

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