Everyday Battles LLC
Women's TrainingFeatures
4 sessions per week
Must use App app to view and log training
Program Training
Warm Up #1
A
2 ROUNDS OF: 6 Bodyweight Squats 6 Good Mornings 6 Reverse Lunges/Leg 6 Inch Worms (modify to knees when needed) 6 Rocking on all 4s
Warm Up #2
B
12 REPS EACH OF: High Kicks Walking Lunges Bear Crawls Walking Hip Rotation PVC Pass Through PVC Overhead Squats PVC Good Mornings
Warm Up #3
C
10 Squat to Stands 10 Good Mornings 20 Banded Lateral Steps 10 banded air squats 10/side Extension on All 4s
D1
All 4s Relaxation Breath
1 x 30
D2
All 4s Rotation
1 x 30
E
Back Squat
5 x 6
F1
Rear Foot Elevated Split Squat
3 x 10
F2
RDL (Barbell and DB)
3 x 12
F3
Weighted Calf Raise
3 x 10
Metcon / Circuit
G
16 Min EMOM Odd: 5 Cals on the Bike Even: 5 DB Clean + Jerk/Arm
Optional Stretching
H
30 Sec Standing Quad Stretch/Side
Warm Up #1
A
2 ROUNDS OF: 6 Bodyweight Squats 6 Good Mornings 6 Reverse Lunges/Leg 6 Inch Worms (modify to knees when needed) 6 Rocking on all 4s
Warm Up #2
B
12 REPS EACH OF: High Kicks Walking Lunges Bear Crawls Walking Hip Rotation PVC Pass Through PVC Overhead Squats PVC Good Mornings
Warm Up #3
C
10 Squat to Stands 10 Good Mornings 20 Banded Lateral Steps 10 banded air squats 10/side Extension on All 4s
Optional Conditioning
D
"Knocked Up Kelly" 5 Rounds 400M Run or 3 Min Row 20 Step ups 20 Med Ball Slams or Kettlebell Swings 1 Min Rest Between Sets
Warm Up #1
A
2 ROUNDS OF: 6 Bodyweight Squats 6 Good Mornings 6 Reverse Lunges/Leg 6 Inch Worms (modify to knees when needed) 6 Rocking on all 4s
Warm Up #2
B
12 REPS EACH OF: High Kicks Walking Lunges Bear Crawls Walking Hip Rotation PVC Pass Through PVC Overhead Squats PVC Good Mornings
Warm Up #3
C
10 Squat to Stands 10 Good Mornings 20 Banded Lateral Steps 10 banded air squats 10/side Extension on All 4s
D1
All 4s Relaxation Breath
1 x 30
D2
Bird Dog
1 x 10
E
Strict Press
5 x 6
F1
Pull Up Variations
3 x 5
F2
DB Bench Press
3 x 12
F3
DB Tricep Kickback
3 x 12
Metcon / Circuit
G
10 Minute AMRAP 30 Sec Run 5 Push Ups 10 DB Frog Pumps
Optional Stretching
H
30 Sec Open Books/Side
Warm Up #1
A
2 ROUNDS OF: 6 Bodyweight Squats 6 Good Mornings 6 Reverse Lunges/Leg 6 Inch Worms (modify to knees when needed) 6 Rocking on all 4s
Warm Up #2
B
12 REPS EACH OF: High Kicks Walking Lunges Bear Crawls Walking Hip Rotation PVC Pass Through PVC Overhead Squats PVC Good Mornings
Warm Up #3
C
10 Squat to Stands 10 Good Mornings 20 Banded Lateral Steps 10 banded air squats 10/side Extension on All 4s
D1
All 4s Relaxation Breath
1 x 30
D2
Clamshells
1 x 10
E
Power Clean
3 x 6
F1
Kickstand KB DL
3 x 12
F2
Single Arm Supported Row
3 x 12
Metcon / Circuit
G
3 Rounds for Time* 1 Min DB Thrusters or Wall Balls 1 Min DB Push Presses 1 Min Step ups or Box Jumps 1 Min Row or Cardio of Choice 1 Min Rest *For this workout you can build in rest by working as far into the minute as you want to. IE Work for 40 or 50 sec, rest 10 sec then begin your next movement.
Optional Stretching
H
1 Min Hip Airplanes/Side
