Pioneer Strength
Bodybuilding, General Fitness, Personal Training, Custom Programming, Miscellaneous, Women's Training, Functional Fitness, Functional Training, Powerlifting, Power SportsThis program is designed to promote lean muscle and reduce unwanted body fat through the use of resistance training, bodyweight circuit training, as well as cardio.
The primary mode of training throughout this program is free weight resistance training. While cardio training can be effective in burning calories, it is imperative to maintain and build lean muscle as this will increase the body's ability to burn calories. Cardio alone can be detrimental to lean muscle mass, leading to a reduced metabolism. Therefore, working to enhance and maintain lean muscle mass is crucial to any diet program!
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
DB Front Squat
3 x 15
A2
DB Straight Leg Deadlift
3 x 12
B1
Hip Thrust
3 x 12
B2
DB Lateral Lunge
3 x 12
C1
Leg Extension
3 x 15
C2
Lying Leg Curl
3 x 15
D1
Hyperextension
3 x MAX
D2
Calf Raise
3 x MAX
E
Biking
1 x 15:00
A
Lat Pulldown
3 x 12
B1
Seated Incline DB Curls
3 x 12
B2
Seated Cable Row
3 x 12
C1
45 Degree Incline DB Row
3 x 12
C2
Barbell Bicep Curl
3 x 12
D1
Oblique Side Crunch
3 x 15
D2
Lying Leg Raise On Bench
3 x 10
E
Plank
3 x MAX
A1
Bench Dips
3 x 12
A2
DB Bench Press
3 x 12
B1
Tricep Pushdown
3 x 12
B2
Incline Push-Up
3 x MAX
C
DB Overhead Tricep Extension
3 x 12
D
Seated Calf Raise Machine
4 x 12
E
Treadmill Work
1 x 15:00
Conditioning
A
Women's Full Body Circuit
Complete 2-3 rounds. Squat Jumps - 15 Crunches - 15 Alternating Lateral Lunges - 15 Dumbbell Shoulder press (light weight) - 15 Front Planks - hold til failure Bridge - 15 Mountain Climbers - 30 Walking Lunge - 20 Dips - 15
Clint Biggs
Clint has extensive knowledge in exercise prescription, athletic performance, and corrective exercise. Clint is a NASM Certified Personal Trainer and Corrective Exercise Specialist and has trained high school, college and semi-professional athletes.
