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Program: WOMEN’S ADVANCED

  • 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:

1

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. ~120-180s rest

SETS: 4

REPS: 8

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
W | R

2A

SL Deadlift

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

SETS: 4

REPS: 8es

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
W | R

2B

DB/KB Bulgarian Split Squat

Note: Upright and knees forward (quad bias). Keep ribs compressed and hold weight in opposite hand. ~90-120s rest

SETS: 5

REPS: 8es

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
W | R
W | R

3A

Standing SL H/S Curl

Note: Reach over front of machine and keep ribs compressed. Drive working leg into pad (SL laying leg curl if no option at your gym)

SETS: 4

REPS: 8es

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
W | R

3B

Step Back Alternating Lunge

Note: Keep shin vertical, ribs compressed and trunk leaning forward slightly. ~90-120s rest

SETS: 4

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
W | R

4A

GHD Hip Flexor

Note: Drive up using feet (think about driving knee and toe up)

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
W | R

4B

Glute Extension (45-Degree)

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

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