Smash Plateaus With Gabe Snow and Kristina Centenari's Strength Program
No matter where you are with your fitness, one of the most important things you can do to get to the next level is to strategically integrate variety and new challenges into your routine. Let’s say that you’ve been training consistently for a significant amount of time, but have found that your progress has stalled. A slight tweak here or modification there could be just what you need to break a plateau or strengthen an area that’s lagging.
If you’ve noticed your steady progress has started slowing (or you just want to experiment with something different), commit to the Break the Mold program with Spartan Master Coaches Gabe Snow and Kristina Centenari on the Spartan FIT app.
How It Works
Breaking plateaus or strengthening weaknesses primarily comes down to improving core strength and stabilization. The stronger the core and the more stable your body is, the better. To accomplish this, you’ll see exercises you’re very familiar with, but with modified movement patterns, grips, and stances. Expect to feel uncomfortable and a little shaky at times, but that’s a good thing — you’ll end up stronger and more efficient afterwards.
Throughout the program with Gabe and Kristina, you’ll use bodyweight, bands, and kettlebells.
As you progress, you’ll find that each workout reinforces and compliments the next.
Directions
Here’s how we suggest taking on the Break the Mold program:
Monday: Upper body — Deviate & Destroy with Gabe
Tuesday: Full body — Low Impact, High Burn with Kristina
Wednesday: Rest
Thursday: Lower body — Learn ABs/ADs with Gabe
Friday: Full body — Air Time with Kristina
Saturday: Rest
Sunday: Upper body — Deviate & Destroy with Gabe
Workout Previews
Deviate & Destroy With Gabe Snow
In this 30-minute kettlebell strength and stability workout with Coach Gabe, you'll learn new ways to hold and handle a kettlebell to train the brain and body equally.
Circuit 1 — 2 rounds (30 seconds each side, 60 seconds of rest between rounds)
— Single-arm bells up front rack hold
— Half-kneeling bells up overhead press
— Bent-over single-arm row
Circuit 2 — 2 rounds (30 seconds each side, 60 seconds of rest between rounds)
— Single-arm floor press
— Pistol-grip push-up
— Quadruped single-arm row
Circuit 3 — 2 rounds (30 seconds each side, 60 seconds of rest between rounds)
— Kettlebell swing to high pull
Try Deviate & Destroy with Gabe Snow on the Spartan FIT app.
Low Impact, High Burn With Kristina Centenari
In this 25-minute resistance band workout with Coach Kristina, you'll be moving slower than you may be used to, but it will burn just as much. She'll teach you how to move your hips and shoulders in all planes of motion, without leaving the ground.
Circuit 1 — 3 rounds (30 seconds on, 0 seconds off, 15 seconds between rounds)
— Banded sidestep to backstep
— Tall kneeling to standing knee drive
— Hip bridge
— Banded knees to elbows
Circuit 2 — 3 rounds (30 seconds on, 0 seconds off, 15 seconds between rounds)
— Banded horizontal pulls to vertical pulls
— Plank banded rows
— Half-kneeling side lean
— Supine opposite elbow-knee crunch
— Oblique twists
Try Low Impact, High Burn with Kristina Centenari on the Spartan FIT app.
Learn Your ABs/ADs With Gabe Snow
In this 30-minute lower-body bodyweight workout with Coach Gabe, you'll explore new ranges of motion using rotation and hip ab/adduction to create maximal tension.
Circuit 1 — 2 rounds (30 seconds on, 60 seconds between rounds)
— Rotational squat
— Reverse lunge with rotation
— Isometric lateral squat with abduction
— Rotational lunge
— Vertical jump with single-leg landing (3 per side)
— Single-leg deadlift with adduction and rotation
Try Learn Your ABs/ADs with Gabe Snow on the Spartan FIT app.
Air Time With Kristina Centenari
In this 20-minute bodyweight workout with Coach Kristina, you'll learn to jump with power and land with control. You'll also be able to work on coordination skills while learning multi-planar movement paths.
Circuit 1 — 3 Rounds (20 seconds on, 10 seconds off)
— Ski erg pulls
— Vertical jumps
— Lateral bound
— Four-corner hops
Circuit 2 — 3 Rounds (30 seconds on, 0 seconds off, 15 seconds rest between rounds)
— Two-foot jump into single-foot land
— 8 lateral high knees to hops
— 1 broad jump to 2 reverse lunges
— Kick-throughs
Try Air Time with Kristina Centenari on the Spartan FIT app.
