STRONG IN 30 DAYS
An online programme
Over the last 10 years in the nest founding directors Shani Yeend and Charlie Hayley have dedicated themselves to bringing you movement which is challenging, boundary pushing and embodied.
Strong In 30 Days is an online programme like no other, get ready to be EDUCATED and EMPOWERED through lifting weights birds.
Shani and Charlie have created Strong In 30 Days for the birds who are ready to begin their strength training journey and for those who are ready to elevate their strength training. Whether you are a complete beginner to strength training or you are already lifting weights but ready to see and feel actual progress, then this programme is for you.
Strong In 30 Days will:
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transform the way your mind and body feels about lifting weights
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you will understand the necessity of consistency and progression in order to get results
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you will increase overall body strength
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you will increase hip stability
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you increase core stability
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you will have the blueprint for correct technique on the key compound exercises such as squats, rows and deadlifts
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you will feel empowered to continue to implement your strength training journey beyond 30 days either in a gym or home environment.
What's in the nest?
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A comprehensive guide designed to educate you on how and why to lift weights
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1 x intro video to lay down the foundations. Including how to choose your starting weights, highlighting progression and outlining your goals
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Week 1 - a 35min strength training video with the key compound functional exercises
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Week 2 - a 35min strength training video using tempo play as a method of progression
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Week 3 - a 50min strength training video using unilateral exercises for progression, balance and stability
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Week 4 - a 35min strength training video using super sets as a method of training for progression and increasing the intensity
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1 x Loosen Up video (mobility drills to increase mobility in your joints to enable better range of motion during training)
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1 x The Core Method video (deep core connection)
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1 x All 'Bout the Bass video (glute training)
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1 x Bumpin' video providing all the prenatal support you need to confidently and safely get Strong In 30 Days. Including exercise demos to swap, understanding of IAP (intra-abdominal pressure) 'coning/doming' how to train your core effectively to prevent excessive diastatis recti.
FAQ
What weights should I invest in? For complete beginners we recommend a pair of 5kg dumbbells or a 10-12kg kettlebell. For birds who are already lifting, a pair of 8-10kg dumbbells or a 16-20kg kettlebell and a 12kg kettlebell (the heavy kettlebell is excellent for lower body progression and the lighter one for upper body overhead work).
What weights combination would you recommend for a small home gym? The more variety you have the more creative you can be and the more muscle you can build. We suggest: - a pair of dumbbells - 2 x kettlebells of 10-12kg (both the same weight) - 2 x kettlebells of 16-20kg (both the same weight) - a small soft Pilates balls - a varied resistances of small loop bands - a pair of weight training gloves
How can this program reach both complete beginners as well as advanced weight lifters? Shani and Charlie have found a system whereby they are teaching you (on film) just as they would train their 1:1 personal training clients. One of them is demonstrating and performing the workout with you, while the other is constantly cuing you and educating you along the way. The 'exercising bird' will demo with both dumbbells and kettlebells while the 'cuing bird' will always provide you with ways to progress the exercises. The exercises used within the programme are achievable for all - beginners and advanced - the key is in the load - how much you are lifting and how many reps you are performing.
I am pregnant is Strong In 30 Days for me? Short answer - yes, Strong In 30 Days is for you. However there are a few exercises which you will need to swap out to ensure you have space for bump and are training safely. We have included a video for a 'Bumpin' Birds' which covers this.
I am postnatal, is Strong In 30 Days for me? Yes, Strong In 30 Days is for you, once you have done the rehabilitation. It is imperative you rehab with Pilates or other gentle strengthening work along with seeing a female physio before you begin this programme. We highly recommend our free Core Method video to restore your connection to your deep core and pelvic floor.
FREE for you!
Do you suffer from ongoing pain in the body? Perhaps you suffer from hip or back pain? Perhaps your jaw and shoulders are tense.
Did you know your pelvic floor is one of the body's biggest stress containers and can lead to an array of imbalances and pain in the body.
Fitbirds are passionate about sharing our 20 years of expert knowledge, rehab and training of our pelvic floor. Adore Your Pelvic Floor will inspire, educate and empower you. This guide will support you to truly connect with your pelvic floor so you can prevent and heal any dysfunctions such as prolapse.
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