HOT GIRL Workout

The SiX

Weightlifting, General Fitness, Functional Fitness, Other, Bodybuilding, Personal Training, Custom Programming
Coach
Ryan Givens

It's Beach Body Season which means its time to get that body right! This program is designed specifically for the ladies looking to grow a peach and build some quads, while building a slim and sexy six-pack!

Don't think too hard! Lets work!

$20
Get HOT GIRL Workout
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BOOTY / Quad Gains
This program is designed to maximize not only the strength, but the size of your glutes and quads! There are no chicken legs after this!
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Slim Waist / SiX Pack
Lots of focus on posterior chain movements and rotation through your transverse obliques allow for the sliming effect and chiseled SiX Pack that we all covet.
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Confidence Boost
Look good, feel good. Feel good, play good! And you're going to look GREAT!
Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
BARBELL // DUMBBELL // KETTLEBELL // CABLE MACHINE // GLUTE BANDS
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Treadmill Work

B1

Monster Walks

3 x 4

B2

Fire Hydrant

3 x 20

B3

Seated Good Mornings

3 x 10

C

Hip Thrust

4 x 8

D

Hip Thrust Triple Pulse

2 x 10

E

Elevated Sumo Squat

4 x 10

F

Elevated Frog Pump

3 x 15

G

Standing 45 Degree Cable SL Kickback

3 x 24

H

45 Degree Glute Hyperextension

3 x 12

Monday
Week 1 Day 2

A1

Half Kneeling Band Rotation

3 x 0:20

A2

Half Kneeling Band Rotation

3 x 0:20

A3

Reverse Crunch

3 x 0:20

B

Incline DB Bench Press

4 x 8

C

Chin-Up

3 x 10

D

Half-Kneeling Landmine SA Shoulder Press

4 x 16

E

DB Lateral Raise

3 x 8

F

Tricep Pushdown

3 x 10

G

DB Bicep Curls

3 x 10

H

Treadmill Work

Tuesday
Week 1 Day 3

A

Snatch

3 x 5

B

Shrimp Squat

3 x 10

C

Half Get Up

3 x 16

D

Elevated Side Plank Hip Dip

3 x 16

E

Bird Dog

3 x 16

Wednesday
Week 1 Day 4

A

Treadmill Work

B1

Band Iso Squat w/ Abduction

3 x 40

B2

Single Leg Glute Bridge

3 x 20

B3

Superman

3 x 10

C

Hip Thrust

5 x 6

D

Step-Ups

3 x 16

E

Leg Extension

4 x 10

F

Seated Abduction Machine

3 x 12

G

Seated Hamstring Curl Machine

3 x 10

H

45 Degree Glute Hyperextension

3 x 12

Thursday
Week 1 Day 5

A1

Cable Crunch

3 x 0:20

A2

KB Iso Crunch Bicycle

3 x 0:20

A3

Plank

3 x 0:20

B

Incline DB Bench Press

8, 5, 2, 12

C

DB Thruster

3 x 8

D

Standing Cable Rope Lat Pushdown

4 x 10

E

Cable Face Pull

3 x 10

F

Bench Dips

3 x 10

G

Hammer Curl

3 x 10

H

Treadmill Work

@ 0:20

Coach
More from The SiX
coach-avatar Ryan Givens

Ryan has 3 years of full time personal training experience, and 6 years in the fitness industry. Originally a successful college football coach, Ryan bring his passion and expertise to help others exceed expectations on the daily.

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Booty gains and SiX Packs

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