Beltless Bitch: Training by Jes Franklin in TrainHeroic

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. **

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Hit new PRs
Adding this program to your training routine will transfer into strength and PRs that you haven't experienced before.
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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.
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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
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Programming 5 days per week
Daily core work designed to be completed in 10-20 minutes.
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Exercise Video Guidance
Every movement will have a demo with yours truly, demo-ing exactly what I'm looking for.
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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.
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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
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Sample Week
Week 1 of 4-week program
Sunday
Day 1

Core Strength

A

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

A

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

A

Weighted Plank

4 x 30

Core Strength

B

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

A

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

B

Stretch

1 x 5:00

Thursday
Day 4

Core Strength

A

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

A

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

A

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

B

Stretch

1 x 5:00

Coach
coach-avatar Jes Franklin

71/76KG Weightlifter. National Medalist. Here to help you build better habits and get strong.

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Build a Thick Core

That helps you hit PRs!

Get Beltless Bitch
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FAQs
Which day of the week should I start the program?
I wrote this program to start on a Monday, making your rest days Thursday and Sunday. You don't NEED to follow that format, but that's what I had in mind when I designed it. Through the app, you can always change your start/end date too!
Is there anything else that I should be aware of before I get started?
I do have my USAW-L1 and have experience coaching, but I'm not a doctor. The training, the movement selection, volume, etc. is all based on my own personal experience and what's worked for me in my training. Although I have confidence in how effective it will be for you, use your best judgement.
Beltless Bitch