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Program: WOMEN’S FOUNDATIONAL

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, REST, DAY 3, DAY 4, REST, REST
Day 1
Day 2
Day 3
Day 4

DAY 1:

1

Glute Extension (45-Degree)

Note: Load with med ball, DB or BB once comfortable with movement ~120s rest

SETS: 3

REPS: 10

RPE (Weeks 1-4): 7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

2

DB/KB Bulgarian Split Squat

Note: Let knee travel however comfortable. Keep ribs compressed and hold weight in opposite hand. ~120s rest

SETS: 3

REPS: 10

RPE (Weeks 1-4): 7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

3A

Hip Thrust

Note: Shins stay vertical and knees don’t get pulled back excessively (whilst still ensuring a decent range of motion). Keep ribs compressed and hinge at the hips without lower back movement.

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

3B

1 Incline DB Press

Note: Keep back flat on bench and ribs compressed. ~120-150s rest

SETS: 3

REPS: 12

RPE (Weeks 1-4): 7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

4A

Step Back Alternating Lunge

Note: Keep shin vertical, ribs compressed and trunk leaning forward slightly.

SETS: 3

REPS: 10es

RPE (Weeks 1-4): 7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

4B

Floor Seated Row

Note: Keep chest in contact with bench and ribs compressed. ~120-150s rest

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

5

Standing Calf Raise

Note: DL. Feet straight, 2s pause at bottom. ~90s rest

SETS: 4

REPS: 12

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

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