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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 3:

1A

SL Deadlift

Note: Ensure weight stays over stance foot and let glute stretch back each rep.

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

1B

Front Raise (Cable)

Note: Let cable stretch delt as much as possible and control movement. ~120-150s rest

SETS: 3

REPS: 10

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

2A

Romanian Deadlift (RDL)

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

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

2B

Machine Lat Pulldown

Note: Focus on keeping ribs compressed and driving elbows down rather than puffing chest up. ~120-150s rest

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

3A

Walking Lunge

Note: Allow foot to fully flatten (don’t maintain arch) and knee to travel however comfortable. Keep ribs compressed

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

Supine Cable Hip Flexion

Note: Keep back flat against ground and go through full range ~90-120s rest

SETS: 3

REPS: 10es

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

4A

Cable Torch Press

Note: Full protract shoulder, keep ribs compressed and push out as far as possible

SETS: 3

REPS: 10es

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

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

W | R
W | R
W | R

4B

Glute Extension (45-Degree)

Note: Load with med ball, DB or BB once comfortable with movement ~90-120s rest

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

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