ONE STRONG: 20-Day Adaptive Full-Body Program

🏋️ ONE STRONG

A 20-Day Adaptive Full-Body Training Program*

Train your whole body. Your way.**

**ONE STRONG** is a thoughtfully designed **20-day fitness program created specifically for individuals training with one arm — right or left**.

This program focuses on **real strength, real movement, and real confidence**, without labels, limitations, or clinical language.

Built for **home or gym**, ONE STRONG helps you train your **entire body safely and effectively** using smart, adaptive methods.

✅ What This Program Focuses On

* Full-body strength

* Balance & coordination

* Mobility & posture

* Core stability

* Endurance & confidence

* Independence in daily movement

🏠 Train Anywhere

No gym required.

This program uses:

* Bodyweight exercises

* Optional dumbbell (single)

* Resistance bands

* Chairs, walls, couches, and household furniture

Everything is **adaptable, unilateral, and safe**.

Program Breakdown

* **Days 1–5:** Foundation & mobility

* **Days 6–10:** Strength & stability

* **Days 11–15:** Endurance & control

* **Days 16–20:** Balance, power & confidence

Each day includes:

* Warm-up (5–7 minutes)

* Main workout (upper, lower, core, or full body)

* Optional equipment alternatives

* Cool-down + essential stretches adapted for one-arm mobility

👥 Who This Is For

* Individuals training with **one arm (right or left)**

* Beginners looking for safe guidance

* Intermediate users wanting structured progression

* Anyone seeking **inclusive, respectful, and effective fitness**

📄 What You’ll Receive

* A **PDF digital fitness program**

* Clear instructions with sets, reps, or time

* Beginner modifications & advanced progressions

* Safety guidance for shoulders, spine, hips, and joint

🔮 Future Updates

A **web app version of ONE STRONG** is planned for a future release.

⚠️ Disclaimer

This program is for educational and fitness purposes only. Always consult a healthcare professional before starting any new exercise program.

This is a full:

eBook

Digital Fitness Guide

PDF Training Program