STRENGTH SISTERS ARE STRONG NOT SKINNY. WE STRIVE TO BE FIT HEALTHY AND BALANCED. THE BEST VERSION OF OURSELVES.
DEADLIFT – 3 X 10 @ 70%
PARTNER BANDED ROWS – 3 X 30 REPS EACH
PULL UPS – 3 X 8
METABOLIC CONDITIONING – 21,15,9
HOLLOW ROCKS
BOX JUMPS
INVERTED ROWS
DB CURLS
GROUND TO OVERHEADS
STRETCH COOL DOWN
TO ALL LADIES: STRONG IS BEAUTIFUL AND INSPIRING!! YOU MUST CONTINUE TO DO RESISTANCE TRAINING AND LIFT HEAVIER WEIGHTS. LETS STOP PUTTING OUR IDENTITY ON HOW WE LOOK ON THE OUTSIDE. TRAIN AND LIFT HARD, EAT HEALTHY, AND LET CHIPS FALL WHERE THEY MAY. BE STRONG!!!
WARM UP – 6 TO 8 MINUTES
MOBILITY – SHOULDER MOBILITY/FLOSSING
MUSCULAR STRENGTH
DB SHOULDER PRESS SEATED – 3 X 8 @75%
BB PUSH PRESS – 3 X 6 @ 75%
AROUND THE WORLDS – 3 X 10
SIDE LATERAL RAISES – 3 X 8
METABOLIC CONDITIONING – 15 MINUTE AMRAP
5 X MED BALL CHEST PASSES INTO GROUND
5 X MED BALL WALL BALLS WITHOUT THE WALL
5 X MED BALL ROTATIONAL SLAMS
30 SECOND LATERAL HOP OVER BALL INSIDE FOOT STAYS ON BALL AND YOU HOP ACROSS KEEPING ONE FOOT ON TOP OF BALL
10 X BENCH DIPS
STRETCH/COOL DOWN
TRAINING
CLEANS TO HIGH PULL POSITION – 3 X 5 @65% NEW 12 WEEK CYCLE BEGINNING
HANG CLEAN TO HIGH PULL – 3 X 3 @50% FOCUS ON GOOD FORM
180 DEGREE SQUAT JUMP – 3 X 6
METABOLIC CONDITIONING – TABATA WORK 20 ON 10 SECONDS OFF EACH TABATA LASTS 8 MINUTES
A: SQUATS WITH BAND AROUND LEGS FORCING THE KNEES INTO BAND
A: BANDED BENT OVER ROWS
REST 2 MINUTES
B: PLANK TWISTS
B: SPLIT LUNGE JUMPS
TIME PERMITTING
50 X SIT UPS
STRETCH/COOL DOWN
BACK SQUATS – 3 X 10 @70%
BACK SQUAT WITH A PAUSE 3 SECOND PAUSE AT PARALLEL – 3 X 3 @50%
WALKING LUNGES – 3 X 8 EACH LEG WITH A 2 SECOND HOLD AT BOTTOM WEIGHTED
PARTNER HAM CURLS – 3 X 8 (TRY TO KEEP ECCENTRIC NICE AND SLOW)
METABOLIC CONDITIONING- 5 ROUNDS FOR TIME
10 X BANDED X WALKS
10 X KB OVERHEAD PRESS
10 X HEISMANS
10 X INVERTED ROWS
10 X BUTTERFLY SIT UPS
STRETCH/COOL DOWN –
TRAINING
DB BENCH PRESSES – 3 X 10 @ 70%
DB UNDER CHEST PRESS – 3 X 10
DB INCLINE CHEST FLYS – 3 X 10
DB SKULL CRUSHERS – 3 X 10
DEADLIFT – 3 X 12 @ 65%
BANDED BENT ROW – 3 X 8 USE A RED BAND
NEGATIVE PULL UPS – 3 X 5
METABOLIC CONDITIONING – 5 ROUNDS FOR TIME
8 X DB ROWS ON EACH ARM
8 X SEE THE LIGHTS
8 X PLATE CURLS
8 X SQUAT JUMPS
HAVE YOU OR ANYONE ELSE YOU KNOW EVER WANTED TO COMPETE IN A PHYSIQUE COMPETITION. IT IS A GREAT WAY TO HOLD YOU ACCOUNTABLE TO REACH THE BEST YOU. THE GOOD NEWS WE HAVE HELPED MANY ACHIEVE THEIR GOAL. BIKINI
WARM UP – 6 TO 8 MINUTES
MOBILITY – SHOULDER MOBILITY/FLOSSING
MUSCULAR STRENGTH
DB SHOULDER PRESS SEATED – 3 X 10 @70%
BB OR DB SHRUGS – 3 X 12 DROP CHIN TO CHEST AND RAISE SHOULDER INTO EARS SHOULDER DO NOT ROLL BACKWARDS OR FORWARDS
LATERAL RAISE DROP SETS – 4 DROPS OF 10 REPS REST A MINUTE AND THEN DO ANOTHER DROP SET.
REAR DELT RAISES – 3 X 8
METABOLIC CONDITIONING – EVERY MINUTE ON THE MINUTE FOR 18 MINUTES
6 X GROUND TO OVERHEADS
8 X PLATE CHEST PRESSES
6 X SEE THE LIGHTS
STRETCH/COOL DOWN
MEDICAL BODY COMPOSITION SCANNER
DB SQUAT JUMPS – 3 X 6
MED BALL EXPLOSIVE CHEST PASSES – ONE PERSON IS ON THEIR BACK AND OTHER PERSON STANDS OVER HEAD AND EXPLOSIVELY PASSES BALL STRAIGHT UP 3 X 10
BENT OVER PLYO DB ROWS – 3 X 15
SKATERS – 3 X 16 8 EACH WAY BE EXPLOSIVE (MINIMIZE GROUND CONTACT TIME)
25 X BURPEES
25 X PLYOMETRIC PUSH UP OF SOME SORT
25 X DB PUSH JERK
25 X LITTLE MAN IN TREES
25 X SUPER MANS
25 X FULL SIT UPS
25 X PULL UPS
TIME PERMITTING
200 X MT CLIMBERS
STRETCH/COOL DOWN
GOBLET SQUATS – 3 X 20 REPS KEEP LIGHT ( WORK ON KEEPING CHEST TALL AND FORCING HIPS BACK SHIFTING WEIGHT TO YOUR HEELS)
DB SIDE LUNGES – 3 X 16 8 TO EACH SIDE HOLD ONE KB IN BOTH HANDS MAKE DYNAMIC BY HOPPING ACROSS TO THE OTHER SIDE.
BANDED LEG CURLS – 3 X 15
BANDED ABDUCTION – 3 X 20 DOUBLE UP A PURPLE BAND AND PLACE IT JUST BELOW YOUR KNEES GO INTO A GOOD SQUAT AND HOLD THAT POSITION WHILE FORCING THE KNEES OUT.
METABOLIC CONDITIONING- 16 MINUTE AMRAP
6 X AROUND THE WORLDS
6 X PULL UPS
6 X HOLLOW ROCKS
6 X BENCH JUMPS
6 X SKATERS
STRETCH/COOL DOWN –
BB BENCH PRESSES – 3 X 12 @ 65%
DB PENETENTARIES (CLOSE GRIP PRESSES) – 3 X 12
DB TRICEP TRIO – 3 X 10 PERFORM 10 DB SKULL CRUSHER, FOLLOWED BY 10 UNDERHAND PRESSES, FOLLOWED BY 10 PULL OVERS. YOU WILL THEN BREAK AND GO TWO MORE TIMES
LADDER 1:
PUSH UPS 10 TO 1
BENCH DIPS 1 TO 10
REST 2 MINUTES
LADDER 2:
MED BALL SLAMS 10 TO 1
ATOMIC SIT UPS 1 TO 10
TIME PERMITTING
100 X MT CLIMBERS
