FFC Strength 1
Female Fight Club
This program is designed for beginner to intermediate to advanced participants, meaning no prior weightlifting experience is required but is encouraged. However, specific equipment will be necessary to complete the series.
Equipment needed: Barbell rack, a bench, dumbbells, kettlebells, and rings or a TRX.
Prep
A
Prep FFC
Bird dog x8 per side Cat Camel x 8 of each Reverse nordics x10 Walkouts x5 Pogo hops x30 seconds
B1
Zercher Barbell Squat
3 x 8 @ 6
B2
Eccentric kb hip flexor drop
3 x 6
B3
Banded dead bug
3 x 8
C1
Pogo Hop
3 x 20
C2
Single leg sit down
3 x 6
C3
Box plank
3 x 0:30
Prep
A
Prep FFC
Bird dog x8 per side Cat Camel x 8 of each Reverse nordics x10 Walkouts x5 Pogo hops x30 seconds
B1
Landmine seated press
3 x 8 @ 6
B2
Single arm ring row
3 x 8
B3
DB Overhead Carry
3 x 0:20
C1
Med Ball Slam
3 x 10
C2
Single arm Arnold press
3 x 8
D
T-Spine banded rotation
3 x 8
Prep
A
Prep FFC
Bird dog x8 per side Cat Camel x 8 of each Reverse nordics Walkouts x5 Pogo hops x30 seconds
B1
Barbell RDL
3 x 8 @ 6
B2
Single Leg Glute Bridge
3 x 12
B3
Reverse lunge with front rack hold
3 x 8
C1
DB Floor Press
3 x 8 @ 6
C2
Tricep rollback
3 x 8
C3
Wide Incline Push Up
3 x 8
Gigi Howard
Owner of Female Fight Club Columbus and Certified Personal Trainer
