Everyday Battles LLC

Women's Training
Coach
Brianna Battles

Features
4 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 37-week program
Sunday
Day 1

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

Monday
Day 2

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

Tuesday
Day 3

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

Wednesday
Rest
Thursday
Day 4

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

The Pregnant Athlete Gym Program