Beltless Bitch

J Fraank

Women's Training, Bodybuilding, Functional Training

Coach

Jes Franklin

This program is designed for athletes who feel like their core work is lacking.

**Who wants a thick trunk capable of reps at 90% without a belt? **

Who wants to feel confident and sturdy under heavy loads?

Is it silly to promote a “core program” that doesn’t promise six pack abs?

Maybe.

**But, I’m not interested in a turtle shell, I’m interested in adding kilos to my total. **

Each workout is about 10-20 minutes long and is meant to be an add-on to your current weightlifting or functional fitness program.

Workouts are a mix of “cardio core” style and overall strength and stability style.

I’m not reinventing the wheel here, I’m sharing what works for me and what I find “doable” after three hours of lifting.

So no, I’m not promising you a six-pack.

I’m helping you improve overall trunk strength (front, sides, and back) that will then transfer into stronger lifts.

If you end up seeing abs... Awesome!

**But I’d rather see you hit PRs.
**

$30

Get Beltless Bitch

Hit new PRs

Adding this program to your training routine will transfer into strength and PRs that you haven't experienced before.

Fast and Effective

We'll spend 10-20 minutes each day getting after it. We'll get in, get the work done, and get out. You won't waste even a minute each day since you'll simply add this program to your current training regimen.

A Thick Core That's Strong AF

I'm not selling you a 6-pack, I'm asking you to buy-in to movements that will make a difference. A difference in your core strength that will translate into real gains.

Features

Programming 5 days per week

Daily core work designed to be completed in 10-20 minutes.

Exercise Video Guidance

Every movement will have a demo with yours truly, demo-ing exactly what I'm looking for.

Detailed, expert instruction

Beyond sets and reps, I'll coach you through the details so you're going through the program exactly how I intended.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your program will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Bands // Medball // Ab Wheel

Sample Week

Week 1 of 4-week program

Sunday

Day 1

Core Strength

2 Rounds, quality movement Rest only when needed Hollow Hold, accumulate 1 min Superman Hold w/ PVC in Jerk Grip, accumulate 1 min Weighted Plank (AHAP), accumulate 1 min Heel Drops, accumulate 50

Monday

Day 2

Core Strength

3 rounds, 30 seconds on/30 seconds off. No rest between rounds Sit Up Slides Alt. Leg Lowers Hollow Hold Plank (bodyweight) Seated Tuck Ups

Tuesday

Day 3

Weighted Plank

4 x 30

Core Strength

Knee Raises 3x10. Rest 1 min between sets Ab Wheel Rollouts 3x10. Rest 1 min between sets OH Banded Deadbugs 3x12 (total). Rest 1 min between sets

Wednesday

Rest Day

Rest and Relax

Spend some time outside. Walk, move, and play!

Stretch

1 x 5:00

Thursday

Day 4

Core Strength

5 rounds, quality movement. Rest only when needed. Copenhagen Plank x 20sec/side (can be done on knee or ankle) Weighted Hollow Hold x20sec (weight on shins) Strict Reverse Crunch x 5 w/ 5 sec eccentric

Friday

Day 5

Core Strength

3 rounds, 30 sec each (no rest between movements). Rest 1 min between rounds. Alt Toe Touches Side Plank, right Side Plank, left Seated Tuck Ups Penguins

Saturday

Rest Day

Rest and Relax

Spend some time outside. Walk, move, and play!

Stretch

1 x 5:00

Coach