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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)

A SPLIT SQUAT

SETS: 5
REPS: 8 (EACH LEG)
TEMPO: 3 SECONDS
REST: 2-3 MINUTES

HOW TO

  • Stand with one foot in front of the other
  • Imagine standing on rails not tightrope
  • Point both feet straight ahead
  • Drop back knee down towards ground
  • Push back up to a full locked out position
  • Repeat movement
  • Complete all reps on one leg and then swap legs
  • Keep chest up throughout entire movement

A SPLIT SQUAT

SETS: 5
REPS: 8 (EACH LEG)
TEMPO: 3 SECONDS
REST: 2-3 MINUTES

HOW TO

  • Stand with one foot in front of the other
  • Imagine standing on rails not tightrope
  • Point both feet straight ahead
  • Drop back knee down towards ground
  • Push back up to a full locked out position
  • Repeat movement
  • Complete all reps on one leg and then swap legs
  • Keep chest up throughout entire movement

B1 HIP THRUSTER

SETS: 3
REPS: 12
TEMPO: 10 SECONDS
REST: 90 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

 

B1 HIP THRUSTER

SETS: 3
REPS: 12
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

B2 REAR DELT FLY

SETS: 3
REPS: 12
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: 3
REPS: 12
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 WALKING LUNGE

SETS: 3
REPS: 12 (EACH LEG)
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: 3
REPS: 12 (EACH LEG)
REST: 10 SECONDS

HOW TO

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

B4 STANDING DUMBBELL SHOULDER PRESS

SETS: 3
REPS: 12
REST: 4 MINUTES

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

 

B4 STANDING DUMBBELL SHOULDER PRESS

SETS: 3
REPS: 12
REST: 4 MINUTES

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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