“THE BIG 4”
Mastering Push, Pull, Hinge and Press Movements for Everyday Fitness
I know, you’ve been waiting. The basics. Sometimes to speed up, we have to slow down.
Why focus on Push, Pull, Press?
Push, pull, legs (PPL) is a popular training method that focuses on building strength and muscle through a balanced approach. This style of training divides workouts based on whether you're pushing or pulling. PPL offers several advantages:
Engages Multiple Muscle Groups: Push exercises work muscles like the chest, shoulders, triceps, quads, and glutes.
Balances Strength Development: By including both pushing and pulling movements, PPL helps prevent muscle imbalances and promotes a more natural, functional physique.
Improves Posture and Everyday Movements: Push exercises, such as lifting and overhead pressing, can enhance posture and make daily activities easier.
Supports Recovery and Flexibility: PPL allows for effective recovery between sessions, which is essential for sustained progress and overall fitness success.
Stronger Foundations is a FOUR day a week Program:
Focused on mastering the big 4:
Exercises that involve pushing work muscles like the chest, shoulders, and triceps. Pulling exercises target areas such as the back, including the lats and traps, as well as the biceps. Movements that hinge at the hips engage muscles in the lower back, glutes, and hamstrings. Squat exercises activate muscles in the thighs, glutes, and inner thighs.
What is Stronger Foundations?
Who is this program for?
This is a 6 week video recorded lifting program is designed for advanced lifters or beginners looking to master the fundamentals of push, pull, and press movements. Whether you've never lifted weights before or you're aiming to refine your form, this program provides a structured approach to building strength and confidence. It's ideal for individuals seeking a solid foundation in resistance training, focusing on foundational exercises that improve overall fitness and lay the groundwork for future progress.
Meet your Trainer:
I’m different. I believe in cherishing and caring for our bodies AS is. You have a good body and it tells a beautiful story. I want to embrace that and encourage you in every facet and stage of your body to see your value and worth and the IMPORTANCE of caring for your body. Let’s grow into our healthiest versions of ourself! I also want to CHALLENGE you to not be afraid of hard work. Nothing good happens when we play small. As you workout with me, you will also be reminded of God’s goodness and love for and over YOU! I will not leave you high and dry, but will workout with you every single step of the way.
As a CERTIFIED PERSONAL TRAINER, Sports Nutrition Coach, and a Revelation Wellness Instructor I put together a 6 week push, press, and pull strength training program. It is time to do things differently, and when you workout with me that is exactly what you get.
As a mom to 5 kids ages 3-9 I the feeling that comes from not recognizing myself in the mirror. I know and understand what it is like to wonder if I’ll ever be able to run again, do a sit up, or even remotely feel like myself physically.
I also believe in challenging ourselves in a manner that both honors the Lord, and encourage US! God can use our workouts to draw us closer to him and to encourage our hearts in what we know is right and good. I won’t let you quit on yourself.
FAQs
How is this program formatted?
This program is meant to be a 4 day a week lifting program with a rest day in between each lift. I want you to be focusing on mastering the BASICS and slowing things down. Sometimes we have to slow things down so that we are able to speed things up! A day for squats, a day for press, a day for deadlift and pulls, and a full body/compound day.
Is this for me?
Advanced lifter, or beginner… this is for YOU. It will slow the process down so that you are able to learn the lifting basics and BUILD upon those!
How long are the workouts?
Listen, I understand needing workouts that fit into your day. Each workout is 25 minutes. It is short, sweet, and won’t waste your time, but in the process you will be able to work on safe and correct movements that build muscle and strengthen you in a way that you are able to continue to build upon.
But, what if I’m not a Christian?
I’m not going to pretend I’m not a Christian. That impacts everything that I do and what I say. But at the end of the day, I believe that when we move we renew our minds. Whether you and I have different beliefs, I hope you leave my workouts changed. Not only physically, but emotionally and mentally as well. I believe your life has purpose and you were created on purpose, YOU MATTER.
Scripture memorization verses are included for all 6 weeks of the lifting program for you to work to memorize and meditate on throughout the program!
BONUS 10 week 5K
Optional 5k tracker!—it’s a game changer. If you have been wanting to learn how to build running into your lifting splits, this is for you! The tracker goes for 10 weeks and includes Stronger foundations lifting split.
It’s laid out really clearly, so you get daily workouts that build up your speed and endurance. Whether you’re aiming to complete your first race or just want to improve your time, it’s super effective and straightforward. Thought it might be just what you need to hit your running goals. (and… it literally starts at 1 minute running). You can do this!
This is for you:
IF you need SIMPLE & EFFECTIVE WORKOUTS.
If you want to MASTER the BASICS so you can build.
If you need to slow down so you can speed up.
You want to workout with an emphasis on YOUR WORTH and VALUE.
If you want to be encouraged that God loves and sees you even as you workout.
If you know you need to make a change but haven’t known how.
Only have a short amount of time but want to build and develop muscle.
Are tired of striving and want to instead learn to flourish!
Want to work out with me in fully recorded workout videos!
What happens once you order?
Thank you for choosing one of my workout programs. I am committed to ensuring that your purchase and access to content is seamless and satisfactory. Please review the fulfillment policy below:
Order Processing and Delivery
Instant Access: Upon successful payment, you will receive immediate access to your purchased workout program(s). A confirmation email containing access details and a receipt of your purchase will be sent to the email address provided during checkout.
Access Issues: If you experience any issues accessing your program, please contact our support team at Bethany.glines@gmail.com for assistance. I aim to resolve access issues within 24 hours of notification.
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Non-Tangible Goods: All products sold on our website are digital and do not require physical shipping.
Download Limits: You may download the workout program files multiple times. Downloads for the pack you ordered is sent to your email (don't forget to check junk just in case.) If you need additional downloads or extended access, please reach out to me @ Bethany.glines@gmail.com.
Refund and Cancellation Policy
Refunds: Due to the digital nature of our products, all sales are final, and we do not offer refunds once access to the workout program has been granted.
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If you have any questions or need assistance, please contact me @ Bethany.glines@gmail.com