6 Week Shred
LeahCasciano.app
Women's Training, Functional Fitness, General Fitness, Strength & ConditioningAre you ready to embark on a six-week journey to unlock your full potential? Welcome to our Strength & Conditioning program, a dynamic and results-driven fitness regimen designed to help you build strength, enhance endurance, and transform your body in just 6 weeks. Say goodbye to your fitness plateau and hello to a fitter, stronger you!
Duration: 6 weeks, 3 days of training per week Session Length: 60-75 minutes per workout
What to Expect:
Weeks 1-2: Foundation Building In the first two weeks, we'll focus on establishing a solid foundation. You'll learn proper form and technique for essential strength exercises, setting the stage for your future gains. Workouts will be challenging but manageable, ensuring a safe and effective start.
Weeks 3-4: Strength Surge As you progress into weeks three and four, we'll intensify the training. Expect progressive overload and heavier weights as you continue to refine your technique. You'll witness the beginning of significant strength improvements and increased endurance.
Weeks 5-6: Transformation Unleashed In the final leg of the program, you'll experience a transformation like never before. Workouts will be optimized for maximum results, combining strength, power, and conditioning exercises. Each session will push your limits, ensuring that you finish the program at your peak.
Customized Workouts: Our workouts are tailored to your fitness level, ensuring that both beginners and experienced athletes can thrive.
Varied Exercises: We incorporate a mix of compound movements, plyometrics, and functional training to keep your workouts engaging and effective.
Professional Coaching: Our experienced trainers will guide you through each session, providing feedback and motivation to help you reach your goals.
Progress Tracking: We offer tools to track your progress, from strength gains to body composition changes, so you can see your hard work paying off.
A
Cardio
1 x 30:00
B
Dynamic Stretch
1 x 4:00
C1
DB Tricep Extension
3 x 12 @ 7
C2
Face Pulls
3 x 12 @ 7
D
Bench Press
5 x 6 @ 7, 7, 7.5, 7.5, 8
E1
DB Shoulder Press
3 x 12 @ 7.5
E2
DB Bicep Curls
3 x 12 @ 7.5
F1
DB Chest Fly
3 x 12 @ 7.5
F2
Push-Up
3 x 10
G1
Cuban Press
3 x 8 @ 6
G2
DB Lateral Raise
3 x 12 @ 7
Circuit
H
6 MINUTES ABS (rotate each movement at the top of the minute) Plank Plank Up/Down Plank Shoulder Taps
A
Cardio
1 x 30:00
B
Dynamic Stretch
1 x 4:00
C1
Leg Extension
3 x 12 @ 7
C2
Goblet Squat
3 x 12 @ 6.5
D
Back Squat
5 x 5 @ 7, 7, 7.5, 7.5, 7.5
E1
RDL
3 x 12 @ 7.5
E2
Bulgarian Split Squat
3 x 12 @ 7.5
F1
Leg Press
3 x 15 @ 8
F2
Curtsey Lunge
3 x 12 @ 6
Circuit
G
6 MINUTES ABS (rotate each movement at the top of the minute) Glute Bridge March V-Ups Russian Twist
A
Cardio
1 x 30:00
B
Dynamic Stretch
1 x 4:00
C1
Prone Machine Hamstring Curl
3 x 12 @ 7
C2
Cossack Squat
3 x 10 @ 6.5
D
Deadlift
5 x 6 @ 7, 7, 7.5, 7.5, 7.5
E1
Hip Thrust
3 x 12 @ 7
E2
Single Leg RDL
3 x 12 @ 7
F1
Seated Row
3 x 12 @ 7.5
F2
Lat Pulldown
3 x 12 @ 7.5
G1
Cable Pull Through
3 x 15 @ 7
G2
Cable Rope High Pull
3 x 12 @ 7
Circuit
H
6 MINUTES ABS (rotate each movement at the top of the minute) KB March KB Side Bend Plank Pass Through
Leah Casciano
I hold multiple certifications through ISSA, including specialized & sports nutrition and Precision Nutrition, CrossFit, Strong First, and the Pilates Institute of America. As a lifelong athlete, I hold multiple world & national titles in almost every sport I've competed in. Between team sports and individual, I've also coached and taught most of the disciplines I've been a part of.
