Fearless Faith Fitness
This is the first mesocycle (phase) out of three 6 week phases. It is designed to target the glutes & back. It is a very balanced program which incorporates a balanced mix of cardio, lower body, upper body, and rest days. Special attention is given to working the glutes & back in both shortened and lengthened positions.
This program includes 4 strength training days/week & 1 optional cardio day. It also includes 2 optional short HIIT sessions at the end of the workout. With rest days built in for optimal recovery & muscle growth.
4 sessions per week
Must use App app to view and log training
Program Training
A
All Fours Breathing Drill
Mobility Warm Up
B
1-2 rounds of: 1.Foam Roller Hip Shift x 8-10/position/side 2. Side Lying Hip CAR's x 3-5 reps/side 3. Shoulder CAR's x 3-5 reps/side 4. Banded Deadbugs x 5-8 reps/side
C
Explosive Step Ups
D1
1 1/4 Barbell Hip Thrust
D2
DB Standing Shoulder Press
E1
Glute Extention (With Pause)
E2
Cable Y Raises
Finisher
F
To complete this we are doing 2 rounds without resting between exercises. -20 steps walking lunges Straight into: -20 seated abductions Straight into: -20 steps walking lunges RIR: 0 Rest 2-3 minutes after a full round
Conditioning
G
Optional HIIT
(If time & energy allots:) 30 seconds all out! Choose from: -Running -Bike -Rowing -Sled sprints Rest: 1 minute between sprints 3-8 rounds *For beginners, start with 3 and work your way up.
Cool Down
H
1. 2-3 minutes walk/slow bike/slow row to bring the heart rate down 2. Then decompression: 2x30 seconds/side of each movement: -Pigeon Stretch -Banded Hamstring Stretch -Foam Roll Glute 3. Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on box/bench, to above heart level with knees slightly bent. Focus on bringing heart rate down with your breathing: 4 second inhale, 3 second hold at the top of your breath, 8 second exhale. The goal of every cool down is to walk out of the gym with your heart rate the same as when you walked in (not elevated).
A
A
Seated Breathing Drill
Mobility Warm Up
B
1-2 rounds: 1. Squat Therapy x 10/movement 2 .Hip Airplane x 8-10 reps/side 3. Windmills x 3-5 reps/side 4. Weighted Weight shifts 8-10 reps/side
C
Power Land Box Jump
D1
Barbell Deficit Lunge
D2
Incline Dumbbell Tricep Extension
E1
DB RDL
E2
Cable Glute Focus Step Up
F
LLPT Plank
Cool Down
G
1. 2-3 minutes walk/slow bike/slow row to bring the heart rate down 2. Then decompression: 2x30 seconds/side of each movement: - Glute Smash -Hamstring Smash -Couch Stretch 3. Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on box/bench, to above heart level with knees slightly bent. Focus on bringing heart rate down with your breathing: 4 second inhale, 3 second hold at the top of your breath, 8 second exhale. The goal of every cool down is to walk out of the gym with your heart rate the same as when you walked in (not elevated).
A
Standing Breathing Drills
Mobility Warm Up
B
1-2 rounds: 1. YTW x 5-8 reps/position 2. KB Deadbugs x 5-8 reps/side 3. Neck ROM x 5/direction 4. Swimmers x 5-8 reps 5. T Spine rotations x 3-5 reps/side
C
Plyo Push Up
D1
Wide Grip Lat Pulldown
D2
Negative Push-Up
E1
Tripod-stance bent over rows
E2
Cable Chest Fly
F
Hollow Body Hold
Optional HIIT
G
(If time & energy allots:) 30 seconds all out choose from: -Running -Bike -Rowing -Sled sprints 3-8 rounds. *For beginners start with 3 and work your way up. Rest: 1 minute between sprints
Cool Down
H
1. 2-3 minutes walk/slow bike/slow row to bring the heart rate down 2. Then decompression: 2x30 seconds/side of each movement: -Wall Supported Lat Stretch -Cobra + Childs Pose -Foam Roll Pecs 3. Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on box/bench, to above heart level with knees slightly bent. Focus on bringing heart rate down with your breathing: 4 second inhale, 3 second hold at the top of your breath, 8 second exhale. The goal of every cool down is to walk out of the gym with your heart rate the same as when you walked in (not elevated).
A
Half-Kneeling Breathing Drill
Mobility Warm Up
B
1-2 rounds: 1. Seated Hip IR x 8-10 reps/side 2. Side Lying Hip Abduction x 8-10 reps/side 3. Standing Hip Shift x 30 seconds/side 4. Adductor Rock backs x 8-10 reps
C
KB swings
D1
Seated Hamstring Curl
D2
DB Bicep Curls
E1
Glute medius kickbacks with cable
E2
Standing Calf Raises
(Optional) Finisher
F
This superset is going to be done 1 leg at a time. So you'll start with the right foot planted on the floor, 10-15 reps working the right glute in the Rotating Bulgarian split squat. Then straight to work the right glute in the glute bridge (right leg stays planted on the floor) 10-15 reps. Then move to the other leg & repeat. Rest 2 minutes, then repeat the whole thing for another round RIR: 0 This superset targets both the glute max in both movements. -Rotating Bulgarian split squat (R leg) x 10-15 reps (Tempo: 3010) -Single leg glute thrust (R leg) x 10-15 reps (Tempo: 3022) -Rotating Bulgarian split squat (L leg) x 10-15 reps (Tempo: 3010) -Single leg glute thrust (L leg) x 10-15 reps (Tempo: 3022)
Cool Down
G
1. 2-3 minutes walk/slow bike/slow row to bring the heart rate down 2. Then decompression: 2x30 seconds/side of each movement: --Calf Stretch -Foam Roll Hamstrings -90/90 stretch 3. Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on box/bench, to above heart level with knees slightly bent. Focus on bringing heart rate down with your breathing: 4 second inhale, 3 second hold at the top of your breath, 8 second exhale. The goal of every cool down is to walk out of the gym with your heart rate the same as when you walked in (not elevated).
