PROGRAM OVERVIEW
This program is for anyone who wants to build confidence in weight training — whether you’re new to training, returning after a break, or looking for new workouts.
What you get:
What you will need:
Meet Your Coach
Francheska Martinez is a functional fitness and movement coach specializing in ANIMAL FLOW, Pain-Free Performance, and ONNIT Academy Training. In 2015 she graduated from the University of Central Florida with a degree in Exercise Sports Science and has since shared her passion for movement and strength training via blogs, online programs, workshops, and in-person movement retreats.
Ready to start? Open week 1!
FOR ALL QUESTIONS, CHECK THE FAQ.
EXPLORE WEEK 1
Welcome to the first week of Unlock Your Strength. This week you'll learn the common movement patterns you'll be doing along your journey to strength and have the chance to practice two of them. Try the bodyweight drills to work on your technique, and remember to start light when you begin adding weights, so you'll have the energy to do a few more reps.
WEEK 1: EDUCATION - SQUAT
Find out which muscles you work in the 4 movement patterns and watch Franchescka demonstrate common exercises in which they are used.
Learn the fundamentals of the squat movement pattern. Francheska will give you the most useful cues, explain common mistakes, and demonstrate squat drills to help you harness the power in your legs and glutes.
Get ready to practice the squat pattern.
Focus on the mind-muscle connection as you explore the movements in this bodyweight workout.
This is a perfect warm-up for the Squat Workout.
WEEK 1: WORKOUT 1 - SQUAT
Repeat Squat Drills as a warm-up, then do your first squat workout with weights. In this workout, you will practice the variations of the squat movement. Prevent injuries and build lower body strength by perfecting this pattern.
WEEK 1: EDUCATION - PULL
The pull is the most neglected movement pattern. Knowing how to pull correctly can improve your posture as you build muscles in your back. Learn the important cues and typical mistakes, as Francheska shows you useful drills for both horizontal and vertical pulling. Do the workout here or in the adidas Training app!
Now it's time for the pull pattern. Focus on the mind-muscle connection as you explore the pull movement.
WEEK 1: WORKOUT 2 - PULL
Here you'll experience the pull pattern in action. Try the pull drill as a warm-up for this workout.
Check the door anchor hack video in our blog post "Strength Training for Beginners" in Week 3 under the section "What if you don’t have access to heavy weights?"
WEEK 1 COMPLETED 
EXPLORE WEEK 2
This week, you will get some insight into staying committed to your fitness goals and tips to keep you motivated.
We'll also practice two more movement patterns to build confidence for the coming weeks.
Week 2: Education - Hinge
Stop arching your back and squatting when you should hinge. Doing the hinge correctly not only builds muscles in your back, glutes, and hamstrings, it's also key to preventing back injuries. Francheska explains common mistakes and drills to improve your hinge during workouts and your daily life.
Again, we'll focus on the mind-muscle connection as we explore the movement. This is a perfect way to warm up for the Hinge Workout.
Week 2: Workout 1 - Hinge
Practice the hinge pattern in a variety of exercises. Hook your resistance band to a door.
Week 2: Education - Push
Are you pushing correctly? Find out how to create an A-frame with your shoulders to maximize the muscle power in your chest, shoulders, and arms. Learn the cues, common mistakes, and best drills to master the push movement.
Push Drills give you a chance to practice the push pattern.
These drills are a great warm-up for the Push Workout.
OPEN WORKOUT IN THE ADIDAS TRAINING APP
Week 2: Workout 2 - Push
The push pattern appears in some of the most common movements we do every day.
This workout will strengthen those vital muscles in your chest, shoulders, and triceps. Do a regular push-up if you can. If not, start with wall push-ups to build strength.
WEEK 2 COMPLETED
EXPLORE WEEK 3
Get excited for a guided flow warm-up and two strength workouts this week.
We've also put together answers to a collection of strength training FAQs in case there's anything you're uncertain about.
Week 3: Warm-Up Flow 1
This first flow is a great way to warm up your entire body before a workout. You'll move through some of the main movement patterns as you follow along with Francheska. Feel free to add more rounds if you're enjoying the energy you generate during the warm-up. Do the warm-up here or in the adidas Training app!
Week 3: Workout 1
Warm up for this full-body workout with the Warm-Up Flow 1.
Week 3: Workout 2
Warm up for this full-body workout with the Warm-Up Flow 1.
WEEK 3 COMPLETED
EXPLORE WEEK 4
This week, you'll add more reps to the exercises you know. If you're ready for more weight, get ready to feel the burn. Don't forget to focus on form!
Week 4: Education
Learn which muscles make up your core and why it's so important to strengthen them. Avoid the most common mistakes people make with their core during workouts and in daily life.
Get the most from your strength training workouts. Follow these tips for powerful and effective weight-lifting workouts.
Week 4: Workout 1
We're repeating the squat/push workout from week 3 here but adding another round to introduce you to progressive overload. This is a basic principle of building strength. You'll increase the load, either by lifting more weight or by doing more reps/rounds.
If you have limited weights, make sure to check the educational content included this week.
Warm up for this full-body workout with the Warm-Up Flow 1.
Week 4: Workout 2
This is the same workout as last week, but with one more round. Warm up for this full-body workout with the Warm-Up Flow 1.
WEEK 4 COMPLETED
EXPLORE WEEK 5
You'll hit every movement pattern in the workouts this week to really build that functional strength. Don't miss Francheska's new warm-up flow!
Need an extra dose of motivation to keep you focused? Read our post on the benefits of strength training to keep you focused on your goal as you start week five.
Week 5: Warm-Up Flow 2
The second flow is designed to reduce stiffness and open up your hips to improve your range of motion. Go at your own pace and add more reps if you want to. Do the warm-up here or in the adidas Training app!
Week 5: Workout 1
Try the most common exercises for the four movement patterns. Now that you've tried the two Warm-Up Flows choose the one you prefer to get your muscles warmed up.
Week 5: Workout 2
This workout uses all four movement patterns and a new core exercise. Warm up for this full-body workout with the Warm-Up Flow 1 or 2.
WEEK 5 COMPLETED
EXPLORE WEEK 6
The exercises will be familiar to you this week, so you can focus on technique as you push yourself. Check out Francheska's workout tip for the week.
Everyone runs into challenges during their fitness journeys. If you’re facing some now, Francheska's got some motivational words to get you back on track.
Week 6: Workout 1
Get ready for a repeat of last week's workout, but your goal here is to push yourself a bit more. Add more reps or grab a heavier weight for more of a challenge. Warm up for this full-body workout with the Warm-Up Flow 1 or 2.
Week 6: Workout 2
This is another repeat workout but with variations of lunges and a new core exercise for you. If you're up for pushing yourself today, add more reps or use a heavier weight, but don't neglect your form. Warm up for this full-body workout with the Warm-Up Flow 1 or 2.
WEEK 6 COMPLETED
EXPLORE WEEK 7
If you've never tried them, you're in for a treat. Two back-to-back exercises without a break. Are you ready?
Understand "beginner gains" so you can set achievable goals and expectations for your fitness journey.
Week 7: Workout 1
Welcome to the world of supersets! A superset is when you do two exercises targeting different muscles back-to-back. That means one muscle group gets to rest while you work the other. This way, you don't need to rest between sets. Warm up for this full-body workout with the Warm-Up Flow 1 or 2.
Week 7: Workout 2
It's time for another superset workout, but this time with different exercises. Warm up for this full-body workout with the Warm-Up Flow 1 or 2.
WEEK 7 COMPLETED
EXPLORE WEEK 8
You're almost there – be proud of yourself! Wrap up your 8 weeks by pushing yourself with more load, so you can see the progress you've made.
Already thinking about your next training plan? We’ve got resources to help you find one that’s right for you. Here’s what you need to know.
Week 8: Workout 1
This workout is the same as the first one in week 3. This gives you a chance to measure your progress. Have you gained confidence with the exercises? Be proud that you're sticking with it, no matter how far you've come. Warm up for this full-body workout with the Warm-Up Flow 1 or 2.
OPEN WORKOUT IN THE ADIDAS TRAINING APP
Week 8: Workout 2
You did this workout in week 3, too, so use this opportunity to check your progress. Remember, it's just you vs. you in strength training. Be proud of how far you've come, whether it's form, confidence, lifting more, or finishing the strength program. Warm up for this full-body workout with the Warm-Up Flow 1 or 2.
WEEK 8 COMPLETED
You did it! Congratulations on finishing the Unlock Your Strength program!
Finishing an 8-week fitness program is really something to be proud of. Enjoy your newfound strength and think about your next goals.
All Workouts List
Here, you will find an overview of all workouts included in the program.
Clicking on each workout will take you to the adidas Training app.
MAKE SURE TO DOWNLOAD THE ADIDAS TRAINING APP BEFORE STARTING THE PROGRAM.
