HOT GIRL - STRENGTH + RUNNING (4 DAY)

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!

$50
Get HOT GIRL - STRENGTH + RUNNING (4 DAY)
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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

A1

KB Front Rack Suitcase Farmer's Walk

3 x 40

A2

Windshield Wipers

3 x 0:20

A3

Mountain Climber

3 x 0:20

B1

Standing Cable Wood Choppers

3 x 30

B2

SL Jack Knife

3 x 20

B3

Plank Wall Touch

3 x 0:20

C

Bench Press

3 x 10

D1

Back Squat

2 x 12

D2

Dynamic Plank

2 x 16

E1

Half-Kneeling Landmine SA Shoulder Press

3 x 20

E2

KB swings

3 x 15

F1

Abduction Hip Thrust

3 x 20

F2

Elevated Swiss Ball Plank

3 x 0:15

Monday
Week 1 Day 2

A

Assisted Pull up

4 x 8

B

Barbell Row

3 x 10

C1

Incline DB Bench Press

3 x 10

C2

Chest-Supported DB Row

3 x 10

D

Rear Delt Flyes

3 x 10

E1

DB Bicep Curls

3 x 12

E2

Swiss Ball Skull Crusher

3 x 12

F

Bicep to Hammer Curl

3 x 10

G

Treadmill Work

Wednesday
Week 1 Day 4

A1

Banded Barbell Farmers Walk

3 x 20

A2

SL Jack Knife

3 x 20

B1

Partner MB Sit up

3 x 30

B2

Side Jack Knife

3 x 20

C

Eccentric Chin Up

4 x 5

D1

Hip Thrust

4 x 8

D2

Hip Thrust

1 x 30

E

Back Squat

3 x 10

F1

Cable Squat Row

3 x 12

F2

Push-Up

3 x 10

G1

Tricep Pushdown

3 x 12

G2

DB Lateral Raise

3 x 20

H

Treadmill Work

1 x 20:00

Thursday
Week 1 Day 5

A1

Standing Cable Wood Choppers

3 x 30

A2

DB Crunch

3 x 12

B

Barbell Row

4 x 5

C

Bench Press

3 x 8

D

Shoulder Press

3 x 10

E

Half Kneeling SA Lat Pulldown

3 x 20

F

DB Upright Row

3 x 10

G1

Treadmill Work

4 x 0:30

G2

Treadmill Work

4 x 0:30

G3

DB Renegade Row

4 x 0:30

G4

Lunge Lunge Squat

4 x 0:30

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

Don't overthink this, your HOTGIRL Body is one click away!

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