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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 & Glute Activation Routine below
  • Once the Core & Glute 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.
  • 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
  • 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)

SETS: 3-5
REPS: 10-14 (EACH LEG)
TEMPO: NO TEMPO

REST: 10 SECONDS

HOW TO

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

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HOW TO

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

TRACKER


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SETS: 3-5
REPS: 10-14
TEMPO: NO TEMPO

REST: 10 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
  • Maintaining neutral spine throughout
  • Repeat movement

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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
  • Maintaining neutral spine throughout
  • Repeat movement

TRACKER


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SETS: 3-5
REPS: 20-24
TEMPO: NO TEMPO

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

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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

TRACKER


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SETS: 3-5
REPS: 20-24
TEMPO: NO TEMPO

REST: 180 SECONDS

HOW TO

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

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HOW TO

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

TRACKER


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SETS: 3-5
REPS: 10-14
NO TEMPO: NO TEMPO

REST: 10 SECONDS

HOW TO

  • Set up secure bench to support upper back
  • Use towel or mat under barbell to protect hips
  • Place weight across pelvic area on top of towel
  • 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

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HOW TO

  • Set up secure bench to support upper back
  • Use towel or mat under barbell to protect hips
  • Place weight across pelvic area on top of towel
  • 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

TRACKER


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SETS: 3-5
REPS: 10-14
TEMPO: NO TEMPO

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

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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

TRACKER


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SETS: 3-5
REPS: 20-24
TEMPO: NO TEMPO

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
  • 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
  • To increase difficulty, add weight in goblet squat position

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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
  • 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
  • To increase difficulty, add weight in goblet squat position

TRACKER


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SETS: 3-5
REPS: 45 SECONDS
TEMPO: NO TEMPO
REST: 180 SECONDS

HOW TO

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

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HOW TO

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

TRACKER


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WEEK 1

WEEK 2

WEEK 3

WEEK 4

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Time: