Program: WOMEN’S ADVANCED

DAY 1:


1

Hack Squat

Note: Standard foot placement. Only work in active range (don’t let weight round lower back). ~120s 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

2

Romanian Deadlift (RDL)

Note: Shoes off if possible and focus on keeping weight in mid foot (not heels). ~150-180s rest

SETS: 5

REPS: 6

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

Glute Extension (45-Degree)

Note: Load with med ball, DB or BB once comfortable with movement

SETS: 4

REPS: 8

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

3B

Supine Cable Hip Flexion

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

SETS: 4

REPS: 8es

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

4A

Standing Calf Raise

Note: SL. Feet straight, 2s pause at bottom.

SETS: 4

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
W | R

4B

Leg Extension

Note: Don’t let machine push past active knee extension range if there is a stretch feeling ~120s rest

SETS: 4

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
W | R

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