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Program: WOMEN’S ADVANCED

DAY 4:


1

Wide Grip Neutral Pulldown

Note: Don’t excessively arch lower back, keep ribs compressed. ~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

2

Glute Biased Leg Press

Note:Press through midfoot, with feet high and narrow-ish. Only work in active range (lower back shouldn’t round at the bottom of the rep) ~120-150s rest

SETS: 4

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
W | R

3A

Heel Raised Goblet Squat

Note: 1 and ¼ rep (go down, up a quarter of the rep, then back down, then all the way back up. Heels raised, keep ribs compressed, stay upright and let knees travel forward to create space to squat down into

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

3B

Prone Bench Row

Note:Keep ribs compressed and chest/head on bench. Can stand or lay down. DB, KB or BB, your personal preference. ~120s 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

4A

Seated Leg Curl

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

SETS: 5

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
W | R

4B

Front Foot Elevated Split Squat

Note: Push knees as far forward over toes as possible whilst keeping heel on the ground. ~120-150s 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

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