I'm Steve — MiniWorkoutDad!
Start Strong With Perfect Phase One
Every execution of Phase 1 commits you to another tough cycle! Let’s make sure you get it right and avoid common injuries…
Phase 1 is a powerlift to start your 9 phase cycle
Phase 1 gets your weight in your hands and off the ground! You will only put it down momentarily in the next 2½+ minutes of the cycle.
Remember, engaging all those muscles at once creates a high cardiovascular load, enhancing your fitness. Done with enough intensity, this workout has the potential to temporarily elevate your metabolic rate, burning extra calories!
Tick every box in 25 minutes, 3 times a week
Do the simple workout you can stick to and build strength, longevity and confidence.
Find out moreWhat are the biggest benefits you get from Phase 1?
Phase 1 builds functional strength for lifting – from the legs and all the way to overhead. Lifting your grandkids will be a breeze!
Legs (Quads), Bottom (Glutes) & Back
Your quads straighten your legs pushing your body and the weight upwards.
Your back helps pull the weight into you and braces against the weight.
Your glutes hinge your body to upright.
Shoulders, Chest & Arms
Your biceps pull the weight to you, as you lift the bag from the floor.
Your shoulders and chest raise the bag past your face.
Your triceps straighten your arms to overhead.
Watch the video for pointers on how to perform Phase 1 safely and correctly
The critical form note is to start the lift with your legs and not to arch your back over the weight.
You then hinge upright at the hips/ buttocks, shifting the lifting strain on to your glutes.
Once upright, making a strong “column” by engaging your core and squeezing your glutes, gives you the foundation to drive the weight upwards.
At this point, your shoulders and triceps take over for the final lift over head.
Don’t lean back away from the weight as it passes your face.
Remember, we don’t perfect Phase 1, so we can fall in love with the bathroom mirror. Every time you do my workout, you’re investing in your future health. Let’s build a longer and more fulfilling life!
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