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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 2:

1A

Seated Leg Curl

Note: Don’t let machine push past active knee extension range if there is a stretch feeling

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

1B

High Incline DB SH Press

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

SETS: 3

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

2

Cossack Squat

Note: Keep feet facing forward, don’t bend over too much and ensure you sit into glute. ~120s rest

SETS: 3

REPS: 12es

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

3A

SA DB Row

Note: Keep support arm fully protracted, drive shoulder and elbow back.

SETS: 3

REPS: 12es

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

DB Romanian Deadlift (RDL)

Note: Shoes off if possible and focus on keeping weight in mid foot (not heels) ~150-240s 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

Leg Press (Staggered Stance)

Note: Load primary leg (foot flat) 80% and work through active range

SETS: 3

REPS: 15es

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

Machine Rear Delt Fly

Note: Work within range of 10-15 degrees in front and behind of body, push wrist against handle with fist closed and palm facing down if possible. ~120-180s 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

Push-Up

Note: Progress if reps too easy, decline/deficit/weight. ~90s rest

SETS: 4

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

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