in the section on all pages on your site

Program: WOMEN’S FOUNDATIONAL

DAY 1:


1

Glute Extension (45-Degree)

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

SETS: 3

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

2

DB/KB Bulgarian Split Squat

Note: Let knee travel however comfortable. Keep ribs compressed and hold weight in opposite hand. ~120s rest

SETS: 3

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

3A

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.

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

3B

1 Incline DB Press

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

Step Back Alternating Lunge

Note: Keep shin vertical, ribs compressed and trunk leaning forward slightly.

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

4B

Floor Seated Row

Note: Keep chest in contact with bench and ribs compressed. ~120-150s 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

Standing Calf Raise

Note: DL. Feet straight, 2s pause at bottom. ~90s 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

Where Should I Send The Sign-Up Info?

Train Effective Sales Funnel Form

Join Us Today!

Homepage VSL Popup

Where Should I Send The Sign-Up Info?

LP: Sales Funnel Form

This feature will be available on TRI APP Only!

Once the app is live, you will be able to download TRI App via the links below and access this feature.

Get told what to dohow to do it and then track your training so you know what you’ve done so far and where to progress in the future.

Until the app is released you will be able to maintain your training by completing TRI programs below. 

Select Your Goal:

Once the app is live, you will be able to download TRI App via the links below and access this feature.