Strong girl season
Coach Caro
This one is for my girls with some experience in the gym who wants to focus on building full body strength (you just need know basic barbell and dumbbell exercise form). It is structured in a 4-day muscle group split: Day 1- Glutes and Quads, Day 2 - Chest and Shoulders, Day 3 - Glutes and Hamstrings and Day 4 - Back and Biceps. This program offers guidance on reps, sets, weight and form to help you become your STRONGEST self. It's STRONG GIRL SEASON baby.
A
Treadmill Work
1 x 10:00
B
Cels warm-up
C1
Front Squat
10, 8, 6, 4, 2, 2
C2
Squat to Hamstring
3 x 10
C3
Glute Bridge
3 x 10
D1
Goblet Squat
3 x 6
D2
DB Step Up
3 x 3
D3
DB Lunges
3 x 3
E1
Overhead Walking Lunge
2 x 5
E2
Leg Extension
2 x 10
A
Cels warm-up
B1
Bench Press
10, 8, 6, 4, 2, 2
B2
Band Pull-Apart
3 x 10
B3
Scap Push-Up
3 x 10
C1
DB Shoulder Press
3 x 6
C2
Incline Bench Press
3 x 6
D1
DB Lateral Raise
3 x 6
D2
DB Tricep Extension
3 x 6
D3
Plate Front Raise
3 x 6
E1
Overhead March
2 x 1:00
E2
Plank
2 x 0:30
E3
Toe touches
2 x 10
A
Treadmill Work
1 x 10:00
B
Cels warm-up
C1
Deadlift
10, 8, 6, 4, 2, 2
C2
Band Face Pull
3 x 8
C3
Good Morning
3 x 6
D1
DB RDL
3 x 6
D2
Single Leg Bridge
3 x 6
E1
Cable Pull Through
2 x 10
E2
Hamstring Curl Machine
2 x 10
A
Cels warm-up
B1
Bent Over Row
10, 8, 6, 4, 2, 2
B2
Band Face Pull
3 x 10
C1
1-Arm DB Row
3 x 4
C2
DB Bicep Curls
3 x 6
D1
Lat Pulldown
3 x 6
D2
Cable Bicep Curl
3 x 6
E1
Hollow Hold
2 x 0:30
E2
Crunch
2 x 10
Caro Tripp
Caro is a former collegiate athlete and Certified Strength and Conditioning Specialist holding a Master's Degree in Exercise Science. She started as a collegiate strength coach at Northern Michigan University in 2020, where she works with over 200 athletes weekly and continues to coach a variety of sports including Soccer, Football, Swim & Dive, Lacrosse, Aplime Ski, and Golf.