Menopause Strong Barbell Intro Program
Homegrown Fit Menopause Body Blueprint Coaching
Women's Training, Functional TrainingOnce peri-menopause hits, doing "Any Old Workout" no longer 'works.'
👊 Hit Menopause HEAD-ON with the Menopause Body Intro to Barbell Strength Training.
In 12 weeks, you will: Build Strength & Muscle Mass Improve Metabolic Health (higher basal metabolic rate, more functional endocrine tissue) Gain Healthier & better-connected joints Have more energy, reduced brain fog, & better sleep Improve coordination at springy movements (hopping, stepping off curbs, efficiently changing directions, etc.) Increase confidence with your training tools & environment Learn three frameworks to help you dial in your intensity & mitigate your injury risk Increase consistency and accountability feel set up to make long-term progress (& move into continuous comprensive training programming 🙌)**
A
TUTORIAL: Target Appropriate Intensity for Effective Workouts
1 x 1
Prep
B
Warm-up Block 1
1 x 30 seconds/side: Isometric Posterior Hip Capsule Stretch 1 x 3-5 Reps Per joint: Spinal Segmentation, Quadruped Hip Capsule CARs Shoulder CARs, both arms together
C
Back Squat HB Tutorial (& Set-up)
_ , _ , 5, 5, 5, 5
D
1-Arm DB Row
4 x 16
E1
Kickstand RDL DB/KB PRI
3 x 16
E2
Pause Push-up
3 x 8
F1
Pogos
3 x 10
F2
Russian Twist, Heavy
3 x 16
A
TUTORIAL: Target Appropriate Intensity for Effective Workouts
1 x 1
Prep
B
Warm-up Block 1
1 x 8/side alternating: Lateral Hip Shift 1 x 3-5 Reps Per joint: Spinal Segmentation, Quadruped Hip Capsule CARs Shoulder CARs, both arms together
C
Bench Press HGF
_ , _ , 5, 5, 5, 5
D
Split Squat 3-0-3-0 KB/DB
4 x 12
E1
DB Pullover
3 x 8
E2
DB Press One Arm High Incline Seated
3 x 16
E3
Side Plank, Copenhagen all levels
3 x 16
Conditioning
F
Zone 5, 20/40
Complete 3-10 Rounds of 20-seconds at your HIGHEST EFFORT, alternating with 40 seconds of recovery. Details below👇 1. Any mode works: stationary bike, stepmill, treadmill, rowing machine, running/cycling outside. 2. Warm up for ~3 minutes. 3. Pick an absolute energy output measurement to track: Screen readouts (Watts, METs, Calories/min,) or Something your Track in your Brain (number of rower pulls per 20 sec., distance covered per 20 seconds, actual ground covered in 20 seconds, etc.) 4. Start your first of 3-10 bouts (20 sec. at "Balls to Wall" + 40 Sec. Super-Sloth Recovery Movement) Note your absolute energy output (from the suggested list in 3.☝) Rest & then continue repeating an additional round -- up to 10 -- as long as your intensity output doesn't drop. On that bout when your absolute output drops off, you're done with the workout. For example, when I use the stationary bike, I maintain the Watts at 210-220. I keep repeating rounds of work & rest until my Watts output drops below 200. As soon as that round is complete, I stop the workout. Make sense?
A
TUTORIAL: Target Appropriate Intensity for Effective Workouts
1 x 1
Prep
B
Warm-up Block 1
1 x 30-60 seconds: Bear Breathing 1 x 3-5 Reps Per joint: Spinal Segmentation, Quadruped Hip Capsule CARs Shoulder CARs, both arms together
C
Deadlift Conventional HGF
_ , _ , 4, 4, 4, 4
D
DB Row Supported 2 ways
4 x 8
E1
Cossack Squat Alternating
3 x 16
E2
Quad Pull Through
3 x 12
F1
Biceps Curls Alternating
2 x 16
F2
DB Triceps Press in ISO Bridge
2 x 16
F3
DB Lateral Raise HGF
2 x 8
Anne Koski
Head Menopause Bish
Anne Koski
Head Menopause Bish
