Menopause Strong Barbell Intro Program
Homegrown Fit Menopause Body Blueprint Coaching
Women's Training, Functional TrainingThis program is suitable for anyone with at least a little barbell experience who wants to build strength, muscle & bone, power, and mobility -- which coincidentally, covers all of the most beneficial musculoskeletal training elements for women in mid-life. Menopause doesn't require a special "Meno-Specific Program.
What DOES make this program unique:
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It offers flexibility for varying energy levels that happen with Peri-menopause. Some exercises are labeled as "Time & Energy-permitting" for those harder days.
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This program offers what you need MOST, but more importantly, virtually NONE of the sorta effective-ish gray zone fluff that may or may not result in progress, but will definitely make you MORE tired, hungry, and annoyed.
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It efficiently yet thoroughly presents demo video info as if you've never done an exercise before, because most of us have never been invited to Lift before now.
MORE INFO This is a 12-Week program Made for beginner -to- intermediate with at least a little barbell experience. Requires access to a full gym: barbells, plates, squat/bench racks, cable machines, and selectorized machines.
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 HGF
_ , _ , 5, 5, 5, 5
D
1-Arm DB Row
4 x 16
E1
RDL Kickstand
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 Barbell
_ , _ , 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
2 x 8
Anne Koski
Head Menopause Bish
Anne Koski
Head Menopause Bish
