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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: 5
REPS: 5
TEMPO: NO TEMPO

REST: 10 SECONDS

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
  • Squat as deep as your mobility allows whilst maintaining a neutral spine
  • Continue to lower the weight back down to full depth, holding tightness
  • Push weight back up to start position
  • Repeat movement

ALTERNATIVE EXERCISES

  • GOBLET SQUAT

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HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a kettlebell/dumbbell up to your chest
  • Ensure the weight touches your upper chest throughout the whole movement
  • Squat down, pushing the knees out in the same direction as the toes
  • Squat as deep as your mobility allows whilst maintaining a neutral spine
  • Squat the weight back up a quarter of the movement
  • Continue to lower the weight back down to full depth, holding tightness
  • Push weight back up to start position
  • Repeat movement

TRACKER


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SETS: 5
REPS: 5
TEMPO: NO TEMPO

REST: 10 SECONDS

HOW TO

  • Hold barbell with palms facing away from 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

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HOW TO

  • Hold barbell with palms facing away from 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

TRACKER


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SETS: 5
REPS: 10 (EACH WAY)
TEMPO: NO TEMPO

REST: 10 SECONDS

HOW TO

  • Standing upright and looking straight ahead
  • Step one foot forward into lunge position
  • Pushing through the front foot, push back up to starting 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
  • Step one foot forward into lunge position
  • Pushing through the front foot, push back up to starting position
  • Swap legs and repeat movement
  • Keep your chest up
  • Hold dumbbells by side to increase difficulty

TRACKER


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SETS: 5
REPS: 10
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: 5
REPS: 20
TEMPO: NO TEMPO

REST: 10 SECONDS

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

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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

TRACKER


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SETS: 5
REPS: 20
TEMPO: NO TEMPO

REST: 180 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

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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

TRACKER


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WEEK 1

WEEK 2

WEEK 3

WEEK 4

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Time: