Risen Nutrition & Wellness
This is the 2nd phase (cycle) continuing upon the Wendler-Glute Focus protocol. Ideal for Figure/ bikini competitors as it will help you become strong while also growing the glutes. This is a 4 week cycle wityh 5-6 training days per week. Emphasis will be on 3 core Powerlifting movements (Bench Press, Squat and Deadlift) with supplemental Shoulders, arms and Glute/Leg work.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Stairmaster
1 x 5:00
Conditioning
B
Monster Walk Circuit (Banded)
3 x 10: Banded Monsters walks forward Banded Monster Walks backwards Banded Lateral Monster Walks (Left and Right)
C
Back Squat
40, 50, 60, 65, 75, 85 @ 5
D
Hip Thrust
4 x 6
E1
DB Rear Foot Elevated Split Squat
3 x 12
E2
Lateral Lunge
3 x 15
F1
Skaters
3 x 12
F2
American KB Swing
3 x 12
G
Static Stretch
1 x 5:00
A
Rowing
1 x 5:00
B
YTW
3 x 5
C
Bench Press
40, 50, 60, 65, 75, 85 @ 5
D
Shoulder Press
4 x 6
E1
DB Tricep Extension
3 x 12
E2
DB Lateral Raise
3 x 12
F1
Close Grip Push-Up
3 x 15
F2
Flutter Kicks
3 x 20
G
Static Stretch
1 x 5:00
Prep
A
Sports Warmup
Walking Knee Hugs, Lunge with Twist, Grass pickers, Groin( Knee up and out), Backward Ninjas, High Knees, Backwards Run (reach back), Butt kicks, Frankensteins, Hopping Frankensteins, Side Lunges, Back Slaps, Carioca - Quick feet, Carioca - Knee Drive, Russian Kicks, Quick Feet-Slow Hands, Starts from 1 knee
B
Sprint
5 x 50
Conditioning
C
Circuit - Abs
For 3 rounds: Plank 30s Crunches 15 Plank 45s Leg-lifts 15 Plank 60s V-ups 15
D
Stretch
1 x 20:00
E
Foam Roll
1 x 5:00
A
Rowing
1 x 5:00
B
Bat Wings
3 x 5
C
Deadlift
6 x 5 @ 40, 50, 60, 65, 75, 85 %
D
Bent Over Row
4 x 6
E1
Spider Curl
3 x 12
E2
Chest-Supported DB Row
3 x 12
F
Back Extension
3 x 12
G
Burpee
3 x 10
H
Static Stretch
A
Stairmaster
1 x 5:00
Conditioning
B
Monster Walk Circuit (Banded)
3 x 10: Banded Monsters walks forward Banded Monster Walks backwards Banded Lateral Monster Walks (Left and Right)
C1
Close Grip Bench Press
4 x 6
C2
Band Face Pull
4 x 12
D
Curtsy Lunge
3 x 12
E
Banded Tricep Pushdown
3 x 15
F
Physioball Leg Curl
3 x 12
Conditioning
G
Glute/Ham/Core Bodyweight Circuit
Perform as a Circuit: Do 10 each side, no rest. after each round, rest 1 minute, repeat; 3 x 10 Donkey Kicks - Use bands for added difficulty 3 x 10 Fire Hydrants - Use bands for added difficulty 3 x 10 Mountain Climbers 3 x 10s Planks
H
Static Stretch
A
Rowing
1 x 5:00
Conditioning
B
Monster Walk Circuit (Banded)
3 x 10: Banded Monsters walks forward Banded Monster Walks backwards Banded Lateral Monster Walks (Left and Right)
C
Landmine Bar Twist
3 x 12
D
Landmine 1 Arm rows
4 x 8
E
Isometric Lunge Hold
3 x 0:30
F1
Landmine Sumo Squats
4 x 12
F2
Calf Raise
4 x 12
G
Figure Posing
1 x 5:00
H
Static Stretch
1 x 5:00
A
Foam Roll
1 x 5:00
B
Stretch
1 x 20:00
