PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 GOBLET SQUAT

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

  • BODYWEIGHT SQUATS

A1 GOBLET SQUAT

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

  • BODYWEIGHT SQUATS

A2 INCLINE PUSH UP (ON KNEES)

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Set up bar/bench at desired height
  • The higher the bar, the easier the exercise
  • Place hands shoulder width apart
  • Lower chest to bar
  • Maintaining neutral spine throughout
  • Push back up to full lock out position
  • Repeat movement

ALTERNATIVE EXERCISES

  • INCLINE PUSH UP ON KNEES

A2 INCLINE PUSH UP (ON KNEES)

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Set up bar/bench at desired height
  • The higher the bar, the easier the exercise
  • Place hands shoulder width apart
  • Lower chest to bar
  • Maintaining neutral spine throughout
  • Push back up to full lock out position
  • Repeat movement

ALTERNATIVE EXERCISES

  • INCLINE PUSH UP ON KNEES

A3 BULGARIAN SPLIT SQUAT

SETS: 5
REPS: 16 
REST: 10 SECONDS

HOW TO

  • Set up bench at knee height
  • Place back foot on bench
  • Point front foot straight ahead
  • Drop back knee down towards ground
  • Push back up to a full locked out position
  • Repeat movement
  • Keep chest up throughout entire movement
  • Hold dumbbells by your side to increase difficulty

A3 BULGARIAN SPLIT SQUAT

SETS: 5
REPS: 16 
REST: 10 SECONDS

HOW TO

  • Set up bench at knee height
  • Place back foot on bench
  • Point front foot straight ahead
  • Drop back knee down towards ground
  • Push back up to a full locked out position
  • Repeat movement
  • Keep chest up throughout entire movement
  • Hold dumbbells by your side to increase difficulty

A4 DUMBBELL BENT OVER ROW

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Stand upright with dumbbells held down by your side
  • Initiate movement by hinging at the hips
  • Bring torso as close to parallel from the ground as possible
  • Dumbbells hanging straight down
  • Pull dumbbells towards torso to the side of your body
  • Release dumbbells back to full hang position
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

A4 DUMBBELL BENT OVER ROW

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Stand upright with dumbbells held down by your side
  • Initiate movement by hinging at the hips
  • Bring torso as close to parallel from the ground as possible
  • Dumbbells hanging straight down
  • Pull dumbbells towards torso to the side of your body
  • Release dumbbells back to full hang position
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

A5 GLUTE BRIDGE

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

A5 GLUTE BRIDGE

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with knees at 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor slowly using 3 second tempo
  • Repeat movement

A6 STEP UP

SETS: 5
REPS: 16
REST: 3-4 MINUTES

HOW TO

  • Step one foot up onto the platform
  • Drive opposite knee high
  • Step back down to floor and swap legs
  • Repeat movement
  • Keep chest up throughout entire movement
  • Hold dumbbells by side to increase difficulty

A6 STEP UP

SETS: 5
REPS: 16
REST: 3-4 MINUTES

HOW TO

  • Step one foot up onto the platform
  • Drive opposite knee high
  • Step back down to floor and swap legs
  • Repeat movement
  • Keep chest up throughout entire movement
  • Hold dumbbells by side to increase difficulty

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 STANDING DUMBBELL SHOULDER PRESS – PAUSED

SETS: 5
REPS: 5
REST: 90 SECONDS

HOW TO

  • Standing upright with feet hip width apart
  • Using neutral grip
  • Hold one dumbbell in each hand on your shoulders
  • Press the weight overhead to a full lock out position
  • Lower weight back down to shoulders
  • Pause for 1 second
  • Maintaining neutral spine throughout
  • Repeat movement

A1 STANDING DUMBBELL SHOULDER PRESS – PAUSED

SETS: 5
REPS: 5
REST: 90 SECONDS

HOW TO

  • Standing upright with feet hip width apart
  • Using neutral grip
  • Hold one dumbbell in each hand on your shoulders
  • Press the weight overhead to a full lock out position
  • Lower weight back down to shoulders
  • Pause for 1 second
  • Maintaining neutral spine throughout
  • Repeat movement

A2 ONE ARM ROW – NO BENCH – PAUSED

SETS: 5
REPS: 5 (EACH ARM)
REST: 90 SECONDS

HOW TO

  • Resting elbow on knee
  • Holding dumbbell in opposite Arm
  • Pick up weight and pull towards side of chest
  • Squeeze the muscles of the upper back
  • Keep shoulder blades back and down
  • Pause for 1 second
  • Release weight under control to start position
  • Repeat movement

ALTERNATIVE EXERCISES

SEATED BAND ROW

DUMBBELL BENT OVE..

A2 ONE ARM ROW – NO BENCH – PAUSED

SETS: 5
REPS: 5 (EACH ARM)
REST: 90 SECONDS

HOW TO

  • Resting elbow on knee
  • Holding dumbbell in opposite Arm
  • Pick up weight and pull towards side of chest
  • Squeeze the muscles of the upper back
  • Keep shoulder blades back and down
  • Pause for 1 second
  • Release weight under control to start position
  • Repeat movement

ALTERNATIVE EXERCISES

SEATED BAND ROW

DUMBBELL BENT OVE..

B1 DUMBBELL FLOOR PRESS – PAUSED

SETS: 5
REPS: 10
REST: 10 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with knees at 90º angle
  • Holding dumbbell in each hand using neutral grip
  • Keep elbows at 90º angle
  • Keep your shoulder blades back and down
  • Press weight up to a full lock out position
  • Lower weight back down
  • Pause for 1 second
  • Repeat movement

B1 DUMBBELL FLOOR PRESS – PAUSED

SETS: 5
REPS: 10
REST: 10 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with knees at 90º angle
  • Holding dumbbell in each hand using neutral grip
  • Keep elbows at 90º angle
  • Keep your shoulder blades back and down
  • Press weight up to a full lock out position
  • Lower weight back down
  • Pause for 1 second
  • Repeat movement

B2 REAR DELT FLY

SETS: 5
REPS: 10
REST: 10 SECONDS

HOW TO

  • Sit on the edge of a low seat or bench
  • Rest the chest on your lap
  • Hold dumbbells straight down
  • Keep elbows slightly bent
  • Squeezing muscles of upper back
  • Lift arms straight to the side
  • Lower arms under control and repeat

B2 REAR DELT FLY

SETS: 5
REPS: 10
REST: 10 SECONDS

HOW TO

  • Sit on the edge of a low seat or bench
  • Rest the chest on your lap
  • Hold dumbbells straight down
  • Keep elbows slightly bent
  • Squeezing muscles of upper back
  • Lift arms straight to the side
  • Lower arms under control and repeat

B3 ALTERNATING LEG RAISE

SETS: 5
REPS: 16
REST: 2-3 MINUTES

HOW TO

  • Lying on back
  • Push the lower back down so it touches ground
  • Hold legs in air
  • 90 degrees at the hips
  • 90 degrees at the knees
  • Lower one leg at a time
  • Ensure lower back is touching ground throughout

B3 ALTERNATING LEG RAISE

SETS: 5
REPS: 16
REST: 2-3 MINUTES

HOW TO

  • Lying on back
  • Push the lower back down so it touches ground
  • Hold legs in air
  • 90 degrees at the hips
  • 90 degrees at the knees
  • Lower one leg at a time
  • Ensure lower back is touching ground throughout

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A DUMBBELL ROMANIAN DEADLIFT

SETS: 5
REPS: 8
REST: 2-3 MINUTES

HOW TO

  • Stand upright with dumbbells held on thighs
  • Initiate movement by hinging at the hips
  • Lower barbell down legs until you feel a stretch in your hamstrings
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

A DUMBBELL ROMANIAN DEADLIFT

SETS: 5
REPS: 8
REST: 2-3 MINUTES

HOW TO

  • Stand upright with dumbbells held on thighs
  • Initiate movement by hinging at the hips
  • Lower barbell down legs until you feel a stretch in your hamstrings
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

B1 KETTLEBELL SUMO DEADLIFT

SETS: 5
REPS: 8
REST: 10 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab kettlebell
  • Keep knees out in the same direction as toes
  • Pull the shoulder blades down towards back pockets
  • Push the world away till you’re standing straight up
  • Repeat movement
  • Maintain a neutral spine throughout

B1 KETTLEBELL SUMO DEADLIFT

SETS: 5
REPS: 8
REST: 10 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab kettlebell
  • Keep knees out in the same direction as toes
  • Pull the shoulder blades down towards back pockets
  • Push the world away till you’re standing straight up
  • Repeat movement
  • Maintain a neutral spine throughout

B2 ALTERNATING REVERSE DROP LUNGE

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Standing upright and looking straight ahead
  • Drop one leg backwards into lunge position
  • Pushing back up to starting position
  • Swap legs and repeat movement
  • Keep your chest up
  • Hold dumbbells by side to increase difficulty

B2 ALTERNATING REVERSE DROP LUNGE

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Standing upright and looking straight ahead
  • Drop one leg backwards into lunge position
  • Pushing back up to starting position
  • Swap legs and repeat movement
  • Keep your chest up
  • Hold dumbbells by side to increase difficulty

B3 KETTLEBELL SWING

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab the kettlebell
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Swing the weight up to shoulder height
  • Lower weight back down through legs
  • Repeat movement using momentum from hips to move weight
  • Avoid using upper body to control weight
  • Maintain neutral spine throughout

B3 KETTLEBELL SWING

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab the kettlebell
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Swing the weight up to shoulder height
  • Lower weight back down through legs
  • Repeat movement using momentum from hips to move weight
  • Avoid using upper body to control weight
  • Maintain neutral spine throughout

ALTERNATIVE EXERCISES

GLUTE BRIDGE

B4 CONDITIONING

SETS: 5
REPS: X
REST: 2-3 MINUTES

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

B4 CONDITIONING

SETS: 5
REPS: X
REST: 2-3 MINUTES

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A GOBLET SQUAT

SETS: 5
REPS: 8
REST: 2-3 MINUTES

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

  • BODYWEIGHT SQUATS

A GOBLET SQUAT

SETS: 5
REPS: 8
REST: 2-3 MINUTES

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

  • BODYWEIGHT SQUATS

B1 HEEL ELEVATED GOBLET SQUAT

SETS: 5
REPS: 8
REST: 10 SECONDS

HOW TO

  • With yours heels elevated on small weight plates or low platform/step
  • Stand with feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Increase height of heel elevation to further increase flexibility if need be

ALTERNATIVE EXERCISES

  • HEEL ELEVATED GOBLET SQUAT

B1 HEEL ELEVATED GOBLET SQUAT

SETS: 5
REPS: 8
REST: 10 SECONDS

HOW TO

  • With yours heels elevated on small weight plates or low platform/step
  • Stand with feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Increase height of heel elevation to further increase flexibility if need be

ALTERNATIVE EXERCISES

  • HEEL ELEVATED GOBLET SQUAT

B2 HIP THRUSTER

SETS: 5
REPS: 16 
REST: 10 SECONDS

HOW TO

  • Set up bench on slight angle to support upper back
  • Set up barbell with big bumper plates
  • Use towel or mat under barbell to protect hips
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

B2 HIP THRUSTER

SETS: 5
REPS: 16 
REST: 10 SECONDS

HOW TO

  • Set up bench on slight angle to support upper back
  • Set up barbell with big bumper plates
  • Use towel or mat under barbell to protect hips
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

ALTERNATIVE EXERCISES

GLUTE BRIDGES

B3 WALKING LUNGE

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Looking straight ahead
  • Lunge forward using long stride
  • Swap legs and repeat movement
  • Keep your chest up throughout

B3 WALKING LUNGE

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Looking straight ahead
  • Lunge forward using long stride
  • Swap legs and repeat movement
  • Keep your chest up throughout

B4 CONDITIONING

SETS: 5
REPS: X
REST: 2-3 MINUTES

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

B4 CONDITIONING

SETS: 5
REPS: X
REST: 2-3 MINUTES

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 GOBLET SQUAT

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

  • BODYWEIGHT SQUATS

A1 GOBLET SQUAT

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

  • BODYWEIGHT SQUATS

A2 LOW INCLINE DUMBBELL PRESS

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on edge of incline bench (set ump at 30-45 degree angle)
  • Lying down holding dumbbells at the front of shoulders
  • Keeping shoulder blades back and down on the bench
  • Push dumbbells straight up
  • Release weight under control to start position
  • Repeat movement

A2 LOW INCLINE DUMBBELL BENCH PRESS

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on edge of incline bench (set ump at 30-45 degree angle)
  • Lying down holding dumbbells at the front of shoulders
  • Keeping shoulder blades back and down on the bench
  • Push dumbbells straight up
  • Release weight under control to start position
  • Repeat movement

A3 ROMANIAN DEADLIFT

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Stand upright with barbell held against thighs
  • Initiate movement by hinging at the hips
  • Bending forward
  • Lower the barbell down your legs until you feel a stretch in your hamstrings
  • Maintain a neutral spine throughout
  • Keeping your chest up and pulling your shoulder blades down towards your back pocket
  • Pull weight back up to start position
  • Repeat movement

A3 ROMANIAN DEADLIFT

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Stand upright with barbell held against thighs
  • Initiate movement by hinging at the hips
  • Bending forward
  • Lower the barbell down your legs until you feel a stretch in your hamstrings
  • Maintain a neutral spine throughout
  • Keeping your chest up and pulling your shoulder blades down towards your back pocket
  • Pull weight back up to start position
  • Repeat movement

A4 SEATED CABLE ROW

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Sitting with chest up high
  • Keeping shoulder blades back and down
  • Pull handle towards belly button
  • Release weight under control to full lock out position
  • Repeat movement

A4 SEATED CABLE ROW

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Sitting with chest up high
  • Keeping shoulder blades back and down
  • Pull handle towards belly button
  • Release weight under control to full lock out position
  • Repeat movement

A5 45º BACK EXTENSION

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Set yourself up comfortably in machine
  • Ensure your hips can move freely over the machine padding
  • Maintain a neutral spine position
  • Bend forward and lower torso by hinging at the hips
  • Squeezing the glutes, bring body back to start position
  • Repeat movement
  • Keep your chest up throughout and shoulder blades back and down throughout
  • Hold weight on front of body to increase difficulty

A5 45º BACK EXTENSION

SETS: 5
REPS: 16
REST: 10 SECONDS

HOW TO

  • Set yourself up comfortably in machine
  • Ensure your hips can move freely over the machine padding
  • Maintain a neutral spine position
  • Bend forward and lower torso by hinging at the hips
  • Squeezing the glutes, bring body back to start position
  • Repeat movement
  • Keep your chest up throughout and shoulder blades back and down throughout
  • Hold weight on front of body to increase difficulty

A6 STEP UP

SETS: 5
REPS: 16
REST: 3-4 MINUTES

HOW TO

  • Step one foot up onto the platform
  • Drive opposite knee high
  • Step back down to floor and swap legs
  • Repeat movement
  • Keep chest up throughout entire movement
  • Hold dumbbells by side to increase difficulty

A6 STEP UP

SETS: 5
REPS: 16
REST: 3-4 MINUTES

HOW TO

  • Step one foot up onto the platform
  • Drive opposite knee high
  • Step back down to floor and swap legs
  • Repeat movement
  • Keep chest up throughout entire movement
  • Hold dumbbells by side to increase difficulty

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 STANDING BARBELL PRESS

SETS: 5
REPS: 3
REST: 90 SECONDS

HOW TO

  • Standing upright with feet hip width apart
  • Using neutral grip
  • Hold barbell at front of chest, on front of shoulders
  • Press the weight overhead to a full lock out position
  • Lower weight back down to shoulders
  • Maintaining neutral spine throughout
  • Repeat movement

A1 STANDING BARBELL PRESS

SETS: 5
REPS: 3
REST: 90 SECONDS

HOW TO

  • Standing upright with feet hip width apart
  • Using neutral grip
  • Hold barbell at front of chest, on front of shoulders
  • Press the weight overhead to a full lock out position
  • Lower weight back down to shoulders
  • Maintaining neutral spine throughout
  • Repeat movement

A2 BAND ASSISTED CHIN UP – NEUTRAL GRIP

SETS: 5
REPS: 3
REST: 90 SECONDS

HOW TO

  • Set yourself up in assisted chin up machine or with bands
  • Grab bar using Supinated Grip
  • Start in full hanging position
  • Pull chest to the bar
  • Keeping shoulder blades back and down towards your back pocket
  • Release body under control to start position
  • Repeat movement

A2 BAND ASSISTED CHIN UP – NEUTRAL GRIP

SETS: 5
REPS: 3
REST: 90 SECONDS

HOW TO

  • Set yourself up in assisted chin up machine or with bands
  • Grab bar using Supinated Grip
  • Start in full hanging position
  • Pull chest to the bar
  • Keeping shoulder blades back and down towards your back pocket
  • Release body under control to start position
  • Repeat movement

B1 FLAT DUMBBELL PAUSE PRESS

SETS: 5
REPS: 8
REST: 10 SECONDS

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on edge of flat bench
  • Lying down holding dumbbells at the front of shoulders
  • Keeping shoulder blades back and down on the bench
  • Push dumbbells straight up
  • Release weight under control to start position
  • Repeat movement

B1 FLAT DUMBBELL PAUSE PRESS

SETS: 5
REPS: 8
REST: 10 SECONDS

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on edge of flat bench
  • Lying down holding dumbbells at the front of shoulders
  • Keeping shoulder blades back and down on the bench
  • Push dumbbells straight up
  • Release weight under control to start position
  • Repeat movement

B2 FACE PULL

SETS: 5
REPS: 8
REST: 90 SECONDS

HOW TO

  • Hold a rope in each hand
  • Point index finger in same direction of rope
  • Pull rope towards face
  • Keeping elbows high and flared out to the side
  • Bringing shoulder blades back and down as you pull
  • Release weight under control to full lock out position
  • Repeat movement

B2 FACE PULL

SETS: 5
REPS: 8
REST: 90 SECONDS

HOW TO

  • Hold a rope in each hand
  • Point index finger in same direction of rope
  • Pull rope towards face
  • Keeping elbows high and flared out to the side
  • Bringing shoulder blades back and down as you pull
  • Release weight under control to full lock out position
  • Repeat movement

C1 CABLE EXTERNAL ROTATION

SETS: 3
REPS: 8 (each arm)
REST: 10 SECONDS

HOW TO

  • Start with pulley at elbow height
  • Hold the handle across the torso
  • Look straight ahead
  • Keep the chest up
  • Externally rotate arm
  • Keep a 90º at the elbow joint the entire movement

C1 CABLE EXTERNAL ROTATION

SETS: 3
REPS: 8 (each arm)
REST: 10 SECONDS

HOW TO

  • Start with pulley at elbow height
  • Hold the handle across the torso
  • Look straight ahead
  • Keep the chest up
  • Externally rotate arm
  • Keep a 90º at the elbow joint the entire movement

C2 HANGING LEG RAISE

SETS: 3
REPS: X
REST: 90 SECONDS

HOW TO

  • Hold Bar and start in full hanging position
  • Engaging core, pull knees to torso
  • Lower legs into a full stretch
  • Repeat movement

C2 HANGING LEG RAISE

SETS: 3
REPS: X
REST: 90 SECONDS

HOW TO

  • Hold Bar and start in full hanging position
  • Engaging core, pull knees to torso
  • Lower legs into a full stretch
  • Repeat movement

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A CONVENTIONAL DEADLIFT

SETS: 5, 4, 3, 2
REPS: 4, 3, 2, 1
REST: 3-4 MINUTES

HOW TO

  • Set up bar with big bumper plates
  • Stand with bar over mid foot
  • Initiate movement by hinging at the hips
  • Grabbing the bar slightly wider than shoulder width apart
  • Keeping your knees pushed outwards towards the inside of your locked out arms
  • Pull the shoulder blades down towards the back pockets
  • Push the world away and stand upright
  • Lower bar back to the ground
  • Keep the bar as close to your body as possible throughout
  • Maintain a neutral spine throughout
  • Repeat movement

WHAT IS THE 5.4,3,2 / 4,3,2,1 SCHEME

The 5,4,3,2 set scheme means 5 sets in Week 1, 4 sets in Week 2, 3 sets in Week 3 and 2 sets in Week 4.

The 4,3,2,1 rep scheme means 4 reps in Week 1, 3 reps in Week 2, 2 reps in Week 3 and 1 rep in Week 4.

A CONVENTIONAL DEADLIFT

SETS: 5, 4, 3, 2
REPS: 4, 3, 2, 1
REST: 3-4 MINUTES

HOW TO

  • Set up bar with big bumper plates
  • Stand with bar over mid foot
  • Initiate movement by hinging at the hips
  • Grabbing the bar slightly wider than shoulder width apart
  • Keeping your knees pushed outwards towards the inside of your locked out arms
  • Pull the shoulder blades down towards the back pockets
  • Push the world away and stand upright
  • Lower bar back to the ground
  • Keep the bar as close to your body as possible throughout
  • Maintain a neutral spine throughout
  • Repeat movement

ALTERNATIVE EXERCISES

DUMBBELL ROMANIAN DEADLIFT

WHAT IS THE 5.4,3,2 / 4,3,2,1 SCHEME

The 5,4,3,2 set scheme means 5 sets in Week 1, 4 sets in Week 2, 3 sets in Week 3 and 2 sets in Week 4.

The 4,3,2,1 rep scheme means 4 reps in Week 1, 3 reps in Week 2, 2 reps in Week 3 and 1 rep in Week 4.

B SUMO DEADLIFT

SETS: 5
REPS: 5
REST: 2-3 MINUTES

HOW TO

  • Walk up to bar
  • Stand in a moderately wide stance placing shins on the barbell
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab the bar
  • Grab the bar at a point where the arms are straight down, perpendicular to the ground
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Push the world away till you’re standing straight up
  • Lower weight back to ground
  • Repeat movement
  • Maintain a neutral spine throughout

B SUMO DEADLIFT

SETS: 5
REPS: 5
REST: 2-3 MINUTES

HOW TO

  • Walk up to bar
  • Stand in a moderately wide stance placing shins on the barbell
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab the bar
  • Grab the bar at a point where the arms are straight down, perpendicular to the ground
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Push the world away till you’re standing straight up
  • Lower weight back to ground
  • Repeat movement
  • Maintain a neutral spine throughout

C1 ALTERNATING REVERSE DROP LUNGE

SETS: 3
REPS: 16 
REST: 10 SECONDS

HOW TO

  • Standing upright and looking straight ahead
  • Drop one leg backwards into lunge position
  • Pushing back up to starting position
  • Swap legs and repeat movement
  • Keep your chest up
  • Hold dumbbells by side to increase difficulty

C1 ALTERNATING REVERSE DROP LUNGE

SETS: 3
REPS: 16 
REST: 10 SECONDS

HOW TO

  • Standing upright and looking straight ahead
  • Drop one leg backwards into lunge position
  • Pushing back up to starting position
  • Swap legs and repeat movement
  • Keep your chest up
  • Hold dumbbells by side to increase difficulty

C2 KETTLEBELL SWING

SETS: 3
REPS: 16
REST: 10 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab the kettlebell
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Swing the weight up to shoulder height
  • Lower weight back down through legs
  • Repeat movement using momentum from hips to move weight
  • Avoid using upper body to control weight
  • Maintain neutral spine throughout

C2 KETTLEBELL SWING

SETS: 3
REPS: 16
REST: 10 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab the kettlebell
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Swing the weight up to shoulder height
  • Lower weight back down through legs
  • Repeat movement using momentum from hips to move weight
  • Avoid using upper body to control weight
  • Maintain neutral spine throughout

ALTERNATIVE EXERCISES

GLUTE BRIDGE

C3 CONDITIONING

SETS: 3
REPS: X
REST: 90 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

C3 CONDITIONING

SETS: 3
REPS: X
REST: 90 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 10 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A LOW BAR BACK SQUAT

SETS: 5, 4, 3, 2
REPS: 4, 3, 2, 1
REST: 3-4 MINUTES

HOW TO

  • Grab barbell as close as shoulder mobility allows
  • Place barbell on your back muscles (rear deltoids)
  • Squeeze shoulder blades together to engage the muscles of your upper back
  • Stand with your feet in a comfortable squat position
  • Toes pointed slightly outwards
  • Keep your chest up and look straight ahead
  • Squat as deep as your mobility allows while still maintaining a neutral spine throughout
  • Stand back up and repeat the movement

Tip: If it is difficult to maintain correct posture and squat to full depth (below parallel), elevate your heels with small weights plates

ALTERNATIVE EXERCISES

HIGH BAR BACK SQUAT

GOBLET SQUAT

WHAT IS THE 5.4,3,2 / 4,3,2,1 SCHEME

The 5,4,3,2 set scheme means 5 sets in Week 1, 4 sets in Week 2, 3 sets in Week 3 and 2 sets in Week 4.

The 4,3,2,1 rep scheme means 4 reps in Week 1, 3 reps in Week 2, 2 reps in Week 3 and 1 rep in Week 4.

A LOW BAR BACK SQUAT

SETS: 5, 4, 3, 2
REPS: 4, 3, 2, 1
REST: 3-4 MINUTES

HOW TO

  • Grab barbell as close as shoulder mobility allows
  • Place barbell on your back muscles (rear deltoids)
  • Squeeze shoulder blades together to engage the muscles of your upper back
  • Stand with your feet in a comfortable squat position
  • Toes pointed slightly outwards
  • Keep your chest up and look straight ahead
  • Squat as deep as your mobility allows while still maintaining a neutral spine throughout
  • Stand back up and repeat the movement

Tip: If it is difficult to maintain correct posture and squat to full depth (below parallel), elevate your heels with small weights plates

ALTERNATIVE EXERCISES

HIGH BAR BACK SQUAT

GOBLET SQUAT

WHAT IS THE 5.4,3,2 / 4,3,2,1 SCHEME

The 5,4,3,2 set scheme means 5 sets in Week 1, 4 sets in Week 2, 3 sets in Week 3 and 2 sets in Week 4.

The 4,3,2,1 rep scheme means 4 reps in Week 1, 3 reps in Week 2, 2 reps in Week 3 and 1 rep in Week 4.

B1 1 1/4 HIGH BAR BACK SQUAT

SETS: 5
REPS: 5
REST: 90 SECONDS

HOW TO

  1. Grab barbell as close as shoulder mobility allows
  2. Place barbell on the muscles of your upper back (trapezius)
  3. Squeeze shoulder blades together to engage the muscles of your upper back
  4. Stand with your feet in a comfortable squat position
  5. Toes pointed slightly outwards
  6. Keep your chest up and look straight ahead
  7. Squat as deep as your mobility allows while still maintaining a neutral spine throughout
  8. Squat the weight back up a quarter of the movement
  9. Continue to lower the weight back down to full depth, holding tightness
  10. Stand back up and repeat the movement

Tip: If it is difficult to maintain correct posture and squat to full depth (below parallel), elevate your heels with small weights plates

B1 1 1/4 HIGH BAR BACK SQUAT

SETS: 5
REPS: 5
REST: 90 SECONDS

HOW TO

  1. Grab barbell as close as shoulder mobility allows
  2. Place barbell on the muscles of your upper back (trapezius)
  3. Squeeze shoulder blades together to engage the muscles of your upper back
  4. Stand with your feet in a comfortable squat position
  5. Toes pointed slightly outwards
  6. Keep your chest up and look straight ahead
  7. Squat as deep as your mobility allows while still maintaining a neutral spine throughout
  8. Squat the weight back up a quarter of the movement
  9. Continue to lower the weight back down to full depth, holding tightness
  10. Stand back up and repeat the movement

Tip: If it is difficult to maintain correct posture and squat to full depth (below parallel), elevate your heels with small weights plates

B2 LYING HAMSTRING CURL – TOES DOWN AND OUT

SETS: 5
REPS: 5
REST: 90 SECONDS

HOW TO

  • Set yourself up comfortably in lying or sitting hamstring curl machine
  • Holding tight
  • Pull weight towards your glutes
  • Lower legs to a full locked out position
  • Repeat movement

B2 LYING HAMSTRING CURL – TOES DOWN AND OUT

SETS: 5
REPS: 5
REST: 90 SECONDS

HOW TO

  • Set yourself up comfortably in lying or sitting hamstring curl machine
  • Holding tight
  • Pull weight towards your glutes
  • Lower legs to a full locked out position
  • Repeat movement

C1 WALKING LUNGE

SETS: 3
REPS: 16
REST: 10 SECONDS

HOW TO

  • Looking straight ahead
  • Lunge forward using long stride
  • Swap legs and repeat movement
  • Keep your chest up throughout

C1 WALKING LUNGE

SETS: 3
REPS: 16
REST: 10 SECONDS

HOW TO

  • Looking straight ahead
  • Lunge forward using long stride
  • Swap legs and repeat movement
  • Keep your chest up throughout

C2 HIP THRUSTER

SETS: 3
REPS: 16
REST: 10 SECONDS

HOW TO

  • Set up bench on slight angle to support upper back
  • Set up barbell with big bumper plates
  • Use towel or mat under barbell to protect hips
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

ALTERNATIVE EXERCISES

GLUTE BRIDGES

C2 HIP THRUSTER

SETS: 3
REPS: 16
REST: 10 SECONDS

HOW TO

  • Set up bench on slight angle to support upper back
  • Set up barbell with big bumper plates
  • Use towel or mat under barbell to protect hips
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

ALTERNATIVE EXERCISES

GLUTE BRIDGES

C3 CONDITIONING

SETS: 3
REPS: X
REST: 90 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

C3 CONDITIONING

SETS: 3
REPS: X
REST: 90 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints
  • Do for 20 seconds

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Want to print today’s work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 GOBLET SQUAT

SETS: 3-5
REPS: 10
TEMPO: CONTROLLED
REST: 10 SECONDS

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

  • BODYWEIGHT SQUATS

A1 GOBLET SQUAT

SETS: 3-5
REPS: 10
TEMPO: CONTROLLED
REST: 10 SECONDS

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

  • BODYWEIGHT SQUATS

A2 DUMBBELL FLOOR PRESS

SETS: 5
REPS: 10
TEMPO: CONTROLLED
REST: 10 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with knees at 90º angle
  • Holding dumbbell in each hand using neutral grip
  • Keep elbows at 90º angle
  • Keep your shoulder blades back and down
  • Press weight up to a full lock out position
  • Lower weight back down using 3 second tempo
  • Repeat movement

A2 DUMBBELL FLOOR PRESS

SETS: 5
REPS: 10
TEMPO: CONTROLLED
REST: 10 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with knees at 90º angle
  • Holding dumbbell in each hand using neutral grip
  • Keep elbows at 90º angle
  • Keep your shoulder blades back and down
  • Press weight up to a full lock out position
  • Lower weight back down using 3 second tempo
  • Repeat movement

A3 REVERSE HYPER

SETS: 5
REPS: 10
TEMPO: CONTROLLED
REST: 10 SECONDS

HOW TO

  • Set yourself up comfortably in machine
  • Ensure your hips can move freely over the machine padding
  • Squeezing the glutes, raise legs into horizontal position
  • Lower legs back to start position
  • Repeat movement

A3 REVERSE HYPER

SETS: 5
REPS: 10
TEMPO: CONTROLLED
REST: 10 SECONDS

HOW TO

  • Set yourself up comfortably in machine
  • Ensure your hips can move freely over the machine padding
  • Squeezing the glutes, raise legs into horizontal position
  • Lower legs back to start position
  • Repeat movement

A4 INCLINE BENCH DUMBBELL ROW

SETS: 5
REPS: 10
TEMPO: CONTROLLED
REST: 10 SECONDS

HOW TO

  • Resting torso on Incline Bench
  • Hold dumbbells with straight arms using neutral grip
  • Pull dumbbells to sides of body
  • Squeezing the muscles of the upper back
  • Release weight under control to start position
  • Repeat movement

ALTERNATIVE EXERCISES

DUMBBELL BENT OVER ROW – PRONATED GRIP

ONE ARM ROW – PRONATED GRIP

A4 INCLINE BENCH DUMBBELL ROW

SETS: 5
REPS: 10
TEMPO: CONTROLLED
REST: 10 SECONDS

HOW TO

  • Hold barbell with palms facing towards your body
  • Stand upright with barbell held at the front of your body
  • Initiate movement by hinging at the hips
  • Bring torso as close to parallel from the ground as possible
  • Barbell hanging straight down
  • Pull barbell towards belly button
  • Release barbell back to full hang position
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

ALTERNATIVE EXERCISES

DUMBBELL BENT OVER ROW – PRONATED GRIP

ONE ARM ROW – PRONATED GRIP

A5 CONDITIONING

SETS: 5
REPS: CHALLENGE YOURSELF! BEAT IT BY 5S EACH WEEK!
REST: 10 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints

A5 CONDITIONING

SETS: 5
REPS: CHALLENGE YOURSELF! BEAT IT BY 5S EACH WEEK!
REST: 10 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints

A6 WALL SIT

SETS: 5
REPS: CHALLENGE YOURSELF! BEAT IT BY 5S EACH WEEK!
REST: 3-4 MINUTES

HOW TO

  • Set yourself up comfortably in machine
  • Ensure your hips can move freely over the machine padding
  • Squeezing the glutes, raise legs into horizontal position
  • Lower legs back to start position
  • Repeat movement

A6 WALL SIT

SETS: 5
REPS: CHALLENGE YOURSELF! BEAT IT BY 5S EACH WEEK!
REST: 3-4 MINUTES

HOW TO

  • Set yourself up comfortably in machine
  • Ensure your hips can move freely over the machine padding
  • Squeezing the glutes, raise legs into horizontal position
  • Lower legs back to start position
  • Repeat movement

WEEK 1

WEEK 2

WEEK 3

WEEK 4

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PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine

Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).

For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.

Continue to follow the sequence of letters

TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.

When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.

See this video for a more in depth Tempo explanation: https://www.facebook.com/basebodybabes/videos/g.148297665891762/1998702213705254/?type=2&theater&ifg=1

Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

PROGRAM INSTRUCTIONS

 

Below you will find your program

Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow

First warm up by following the Warm Up – Core Activation Routine below

Once the Core Activation Routine has been completed, it is time to start warming up to your working weight/weight for your first set.

As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight. Your working weight for the full sets and reps for your squats and deadlifts will be calculated for you using the Load Calculator (see the Phase 7 Main Page). 

See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/

Please note your warm up sets do not count towards your total amount of working sets.

Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 12 reps, rest 10 seconds, then go to A2 – Row x 12 reps, rest 10 seconds, A3 etc. then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on if there are any prescribed.

Continue to follow the sequence of letters

Let’s get started babes!

WARM UP - CORE ACTIVATION ROUTINE

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)
B 30 sec Plank
C 15 sec Side Plank (each side)
D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP - GLUTE ACTIVATION ROUTINE

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 PUSH UP

SETS: 5
REPS: 5
TEMPO: CONTROLLED
REST: 90 SECONDS

HOW TO

  • Place hands slightly wider than shoulder width apart
  • Lower chest to floor
  • Push back up to full lock out position
  • Maintain neutral spine throughout
  • Repeat movement
  • Start on knees if toes is too difficult

A1 PUSH UP

SETS: 5
REPS: 5
TEMPO: CONTROLLED
REST: 90 SECONDS

HOW TO

  • Place hands slightly wider than shoulder width apart
  • Lower chest to floor
  • Push back up to full lock out position
  • Maintain neutral spine throughout
  • Repeat movement
  • Start on knees if toes is too difficult

A2 ONE ARM ROW NO BENCH

SETS: 5
REPS: 5 (EACH ARM)
TEMPO: CONTROLLED
REST: 90 SECONDS

HOW TO

  • Resting elbow on knee
  • Holding dumbbell in opposite Arm
  • Pick up weight and pull towards side of chest
  • Squeeze the muscles of the upper back
  • Keep shoulder blades back and down
  • Release weight under control to start position
  • Repeat movement

ALTERNATIVE EXERCISES

SEATED BAND ROW

DUMBBELL BENT OVE..

A2 ONE ARM ROW NO BENCH

SETS: 5
REPS: 5 (EACH ARM)
TEMPO: CONTROLLED
REST: 90 SECONDS

HOW TO

  • Resting elbow on knee
  • Holding dumbbell in opposite Arm
  • Pick up weight and pull towards side of chest
  • Squeeze the muscles of the upper back
  • Keep shoulder blades back and down
  • Release weight under control to start position
  • Repeat movement

ALTERNATIVE EXERCISES

SEATED BAND ROW

DUMBBELL BENT OVE..

B1 FRONT RAISE

SETS: 3
REPS: 10 
TEMPO: CONTROLLED
REST: 10 SECONDS

HOW TO

  • Stand upright with chest up and knees slightly bent
  • Hold dumbbells on either side of your body
  • With a neutral grip and elbows slightly bent
  • Raise one arm straight up until it is parallel to the ground
  • Lower the weight under control
  • Alternate arms

B1 FRONT RAISE

SETS: 3
REPS: 10 
TEMPO: CONTROLLED
REST: 10 SECONDS

HOW TO

  • Stand upright with chest up and knees slightly bent
  • Hold dumbbells on either side of your body
  • With a neutral grip and elbows slightly bent
  • Raise one arm straight up until it is parallel to the ground
  • Lower the weight under control
  • Alternate arms

ALTERNATIVE EXERCISES

LATERAL RAISES

B2 LATERAL RAISE

SETS: 3
REPS: 10
TEMPO: CONTROLLED
REST: 10 SECONDS

HOW TO

  • Standing upright with knees slightly bent
  • Chest up
  • Hold dumbbells on either side of your body
  • Raise arms to shoulder height
  • Keep elbows slightly bent and slightly above hands at top
  • Imagine pouring a jug of water
  • Lower weight back down under control
  • Repeat movement

B2 LATERAL RAISE

SETS: 3
REPS: 10
TEMPO: CONTROLLED
REST: 10 SECONDS

HOW TO

  • Standing upright with knees slightly bent
  • Chest up
  • Hold dumbbells on either side of your body
  • Raise arms to shoulder height
  • Keep elbows slightly bent and slightly above hands at top
  • Imagine pouring a jug of water
  • Lower weight back down under control
  • Repeat movement

B3 REAR DELT FLY

SETS: 3
REPS: 10
TEMPO: CONTROLLED
REST: 90 SECONDS

HOW TO

  • Sit on the edge of a low seat or bench
  • Rest the chest on your lap
  • Hold dumbbells straight down
  • Keep elbows slightly bent
  • Squeezing muscles of upper back
  • Lift arms straight to the side
  • Lower arms under control and repeat

B3 REAR DELT FLY

SETS: 3
REPS: 10
TEMPO: CONTROLLED
REST: 90 SECONDS

HOW TO

  • Sit on the edge of a low seat or bench
  • Rest the chest on your lap
  • Hold dumbbells straight down
  • Keep elbows slightly bent
  • Squeezing muscles of upper back
  • Lift arms straight to the side
  • Lower arms under control and repeat

C1 DUMBBELL EXTERNAL ROTATION

SETS: 3
REPS: 10 (EACH ARM)
TEMPO: CONTROLLED
REST: 10 SECONDS

HOW TO

  • Sit on bench with one leg on the bench and one on the floor in 90 degree position
  • Face torso at 45 degree angle looking straight ahead
  • Holding light dumbbell
  • Keeping your chest up
  • Place elbow on knee of leg on bench
  • Release weight under control
  • Bring weight back to start position
  • Complete all reps on one arm, the swap
  • Repeat movement

C1 DUMBBELL EXTERNAL ROTATION

SETS: 3
REPS: 10 (EACH ARM)
TEMPO: CONTROLLED
REST: 10 SECONDS

HOW TO

  • Sit on bench with one leg on the bench and one on the floor in 90 degree position
  • Face torso at 45 degree angle looking straight ahead
  • Holding light dumbbell
  • Keeping your chest up
  • Place elbow on knee of leg on bench
  • Release weight under control
  • Bring weight back to start position
  • Complete all reps on one arm, the swap
  • Repeat movement

C2 SIDE PLANK

SETS: 3
REPS: CHALLENGE YOURSELF! BEAT IT BY 5S EACH WEEK!
REST: 90 SECONDS

HOW TO

  • Elbow on ground and legs stretched out
  • Hips up, other arm up towards sky
  • Bracing core, holding position
  • Repeat on both sides

C2 SIDE PLANK

SETS: 3
REPS: CHALLENGE YOURSELF! BEAT IT BY 5S EACH WEEK!
REST: 90 SECONDS

HOW TO

  • Elbow on ground and legs stretched out
  • Hips up, other arm up towards sky
  • Bracing core, holding position
  • Repeat on both sides

WEEK 1

WEEK 2

WEEK 3

WEEK 4

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