Risen Nutrition & Wellness
General Fitness, Strength & Conditioning, Custom ProgrammingThis program is designed to compliment the female menstrual cycle. Each week optimizes hormone fluctuations by applying research backed exercise prescription. As an example, women are statistically stronger during ovulation. This program places your max lift attempts mid cycle (ovulation) for peak performance. Additionally, research demonstrates higher cravings and carbohydrate metabolism during the last two weeks of the cycle. HIIT is best used during this stage. Yoga and cardiovascular endurance are implemented to minimize cramping during the PMS stage.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Walk
1 x 1
A
Walk
1 x 5:00
B
Push-Up
3 x 10
C
DB Shoulder Press
3 x 10
D
DB Fly
3 x 10
E
Plate Front Raise
3 x 10
F
DB Overhead Tricep Extension
3 x 10
G
Bench Dips
3 x 12
A
Walk
1 x 5:00
B
Single Leg RDL
3 x 10
C
Lat Pulldown
3 x 10
D
Bent Over DB Row
3 x 10
E
DB Lateral Raise
3 x 10
F
Bent Over Rear Delt Fly
3 x 10
G
DB Bicep Curls
3 x 10
H
Barbell Upright Row
3 x 10
A
Walk
1 x 5:00
B
Goblet Squat
3 x 12
C
Single Leg Glute Bridge
3 x 10
D
Leg Extension
3 x 12
E
Lying Leg Curl
3 x 12
F
Barbell RDL
3 x 12
G
Reverse Lunges
3 x 12
A
Foam Roll
1 x 5:00
B
Stretch
1 x 20:00
A
Walk
1 x 5:00
B
Push-Up
3 x 10
C
DB Shoulder Press
3 x 10
D
DB Fly
3 x 10
E
Plate Front Raise
3 x 10
F
DB Overhead Tricep Extension
3 x 10
G
Bench Dips
3 x 12
A
Walk
1 x 5:00
B
Single Leg RDL
3 x 10
C
Lat Pulldown
3 x 10
D
Bent Over DB Row
3 x 10
E
DB Lateral Raise
3 x 10
F
Bent Over Rear Delt Fly
3 x 10
G
DB Bicep Curls
3 x 10
H
Barbell Upright Row
3 x 10
