WOMEN’S FOUNDATIONS PROG

WEEK 2 / DAY 1-2

 VIDEO DEMO EXERCISE # OF # OF
WARMUP WORKING
HTTPS://YOUTU.BE/X1T027SHLUQ BACK SQUAT
SETS 3 SETS 3

HTTPS://YOUTU.BE/AZFNDGN-S8A BARBELL OVERHEAD PRESS 2 3

HTTPS://YOUTU.BE/ORFNJJRAEFU BARBELL HIP THRUST 1 3

HTTPS://YOUTU.BE/Q9KQXS6LDDO LAT PULLDOWN 1 3

HTTPS://YOUTU.BE/GLKXU3SB_UW SEATED LEG CURL 1 3

HTTPS://YOUTU.BE/ WXCU4RERGS8 CRUNCH 0 3

REPS / RPE REST NOTES
DURATIO
N 5 7 2-3MIN SIT DOWN AND BACK, KEEP YOUR KNEES OUT

9 7 2-3MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO

UPRIGHT

12 8 2-3MIN KEEP YOUR RIB CAGE AND CHIN TUCKED

10 7 2-3MIN PULL YOUR ELBOWS DOWN AND IN

12 8 1-2MIN SQUEEZE YOUR HAMSTRINGS

10-12 8 1-2MIN FLEX YOUR SPINE - DON'T YANK YOUR HEAD

 JOINT ACTIONS PRIMARY
INVOLVED MUSCLE(S)
HIP EXTENSION, KNEE EXTENSION, HIP
HIT
QUADS, GLUTES
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
SHOULDER FLEXION, ELBOW EXTENSION, DELTOIDS, TRICEPS
SHOULDER TRANSVERSE ADDUCTION

HIP EXTENSION, KNEE EXTENSION GLUTES

SHOULDER ADDUCTION, SHOULDER LATS, BICEPS
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
KNEE FLEXION HAMSTRINGS

SPINAL FLEXION ABDOMINALS

 VIDEO DEMO EXERCISE # OF # OF
WARMUP WORKING
HTTPS://YOUTU.BE/4NJBWABSKYW DEADLIFT
SETS 3 SETS 4

HTTPS://YOUTU.BE/NMXQ3AUDD48 MACHINE CHEST PRESS 2 3

HTTPS://YOUTU.BE/VFITJUGSDCQ DB WALKING LUNGE 1 2

HTTPS://YOUTU.BE/SC1XDVS3J-O CABLE SEATED ROW 1 3

HTTPS://YOUTU.BE/HGZGEYXQ1J4 CABLE GLUTE KICKBACK 0 2

HTTPS://YOUTU.BE/Y18WHMZFRHY DB LATERAL RAISE 0 2

HTTPS://YOUTU.BE/TVAEQOZKDAS BARBELL CURL 0 2

REPS / RPE REST NOTES
DURATIO
N 5 7 2-3MIN KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL

6 7 2-3MIN KEEP YOUR SHOULDER BLADES BACK AND DOWN

15 8 1-2MIN 15 STEPS EACH LEG. KEEP YOUR FRONT SHIN

VERTICAL
12 8 2-3MIN PULL YOUR ELBOWS DOWN AT YOUR SIDES

15 8 1-2MIN FOCUS ON SQUEEZE YOUR GLUTES TO MOVE THE

WEIGHT
15 8 1-2MIN SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER

12 8 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS

 JOINT ACTIONS PRIMARY
INVOLVED MUSCLE(S)
HIP EXTENSION, KNEE EXTENSION, HIP
HIT
HAMSTRINGS, GLUTES
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
TRANSVERSE SHOULDER ADDUCTION, ELBOW CHEST, TRICEPS,
EXTENSION, SHOULDER FLEXION DELTOIDS

KNEE EXTENSION, HIP EXTENSION, HIP GLUTES, QUADS

ABDUCTION
SHOULDER EXTENSION, TRANSVERSE LATS, POSTERIOR
SHOULDER ABDUCTION, ELBOW FLEXION, DELTOIDS
SCAPULAR RETRACTION
HIP EXTENSION, KNEE EXTENSION GLUTES, HAMSTRINGS

SHOULDER ABDUCTION DELTOIDS

ELBOW FLEXION, WRIST SUPINATION BICEPS

WOMEN’S FOUNDATIONS PROG
WEEK 2 / DAY 3
 Ex EXERCISE # OF WARMUP SETS
HTTPS://YOUTU.BE/ORFNJJRAEFU BARBELL HIP THRUST 2

HTTPS://YOUTU.BE/AZFNDGN-S8A BARBELL OVERHEAD PRESS 2

HTTPS://YOUTU.BE/LFC9IG-N6J0 DB ROMANIAN DEADLIFT 1

HTTPS://YOUTU.BE/VLPHW_5IOZQ SEATED FACE PULL 1

HTTPS://YOUTU.BE/Z9JJR-_-WSM STANDING CALF RAISE 0

HTTPS://YOUTU.BE/VCHMWIZS3GS MACHINE HIP ABDUCTION 0

HTTPS://YOUTU.BE/BRNNLIALGFM V-BAR PRESS DOWN 0

 REPS /
# OF WORKING SETS RPE REST
DURATION
4 9 7 2-3MIN

4 5 7 2-3MIN

2 12 8 2-3MIN

3 15 8 1-2MIN

2 10 8 1-2MIN

3 15 8 1-2MIN

2 12 8 1-2MIN
 PRIMARY
NOTES JOINT ACTIONS INVOLVED
MUSCLE(S) HIT
KEEP YOUR RIB CAGE AND CHIN TUCKED HIP EXTENSION, KNEE EXTENSION GLUTES

SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO SHOULDER FLEXION, ELBOW EXTENSION, DELTOIDS
UPRIGHT SHOULDER TRANSVERSE ADDUCTION

KEEP YOUR SHINS VERTICAL, PUSH YOUR HIPS HIP EXTENSION, LUMBAR EXTENSION HAMSTRINGS, GLUTES
BACK
PULL YOUR ELBOWS UP AND OUT TRANSVERSE SHOULDER ABDUCTION, REAR DELTOIDS, LOWER
SHOULDER EXTERNAL ROTATION, ELBOW TRAPS
FLEXION, SCAPULAR RETRACTION
PRESS UP TO YOUR TOES PLANTAR FLEXION CALVES

FLEX YOUR GLUTES HIP ABDUCTION GLUTES

FOCUS ON SQUEEZING YOUR TRICEPS ELBOW EXTENSION TRICEPS