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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 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 1 1/4 GOBLET SQUAT

SETS: 5
REPS: 12
REST: 4 MINUTES

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 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
  • Elevate your heels to increase flexibility if need be

WHAT IS A 1 1/4 SQUAT

A 1 1/4 squat is where you squat down as deep as your mobility allows, squat back up 1/4 of the way, squat down again and then come back up. Please refer to the images.

A 1 1/4 GOBLET SQUAT

SETS: 5
REPS: 12
REST: 4 MINUTES

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 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
  • Elevate your heels to increase flexibility if need be

WHAT IS A 1 1/4 SQUAT

A 1 1/4 squat is where you squat down as deep as your mobility allows, squat back up 1/4 of the way, squat down again and then come back up. Please refer to the images.

B1 DUMBBELL ROMANIAN DEADLIFT

SETS: 3
REPS: 12
REST: 10 SECONDS

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 DUMBBELL ROMANIAN DEADLIFT

SETS: 3
REPS: 12
REST: 10 SECONDS

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

B2 UNSUPPORTED ONE ARM ROW

SETS: 3
REPS: 12 (EACH ARM)
REST: 10 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..

 

B2 UNSUPPORTED ONE ARM ROW

SETS: 3
REPS: 12 (EACH ARM)
REST: 10 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..

B3 ALTERNATING REVERSE DROP LUNGE

SETS: 3
REPS: 12 (EACH LEG)
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 ALTERNATING REVERSE DROP LUNGE

SETS: 3
REPS: 12 (EACH LEG)
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

B4 CONDITIONING

SETS: 3
REPS: 30 SECONDS
REST: 4 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: 3
REPS: 30 SECONDS
REST: 4 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

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