Full Armor: Menstrual Phase
Point One Vision
Whether you have a regular period, irregular period, no period or are pre or post menopause, women who utilize this template will gain unique insight into how to become more aware of the natural fluctuation of female hormones and how to capitalize on these unique qualities. This may help to restore irregular or painful menses, or generally alleviate disruptions that come from misunderstanding the female body.
Each session schedules three separate choice variants of a workout adapted to follicular/ovulation, luteal or menses (or other factors that may help to identify similar phases) to build or maintain in strength and endurance. This method of training may have significant impacts in the emotional wellbeing of a female who's physiological state is particularly sensitive to empathetic changes.
Although this template is 7 weeks in length, it may be repeatedly adapted to an individual's calendar for indefinite use that maintains unique options according to a woman's cycle.
Nasal Breathing ONLY
A
10 minutes air bike or stationary bike, nasal breathing only The intended stimulus of this workout is to maintain nasal inhales and exhales throughout the entire duration of 10 minutes. Go at the necessary pace to achieve this, even if it feels significantly slower than what you believe yourself to be capable of.
B
Sandbag Carry
A
Reverse Overhead Medball Throw
3 x 5
B
Bottom Up Squat
7 x 3
Heavy Intervals
C
4 Sets: 100ft sandbag hug carry 10 sandbag hug squats Rest as needed between complete sets. Aim to use the heaviest weight you are capable of maintaining continuous and unbroken sets.
Breath Awareness
A
Today, you will walk a distance of 200m (an approximation is fine) in as few total breaths as possible. The intent is not to cause a sense of suffocation or significant breathlessness, but slow your breath down as comfortably as possible. These should be nasal inhales and exhales. Record the total number of breath cycles taken where one inhale and one exhale equal one "rep" or one complete cycle. We will be retesting this later.
B
Diaphragm Opener
1 x 5:00
Warmup
C
3 sets: 5 active hip CAR's, per side 10 alternating 90/90 hip rotations 20 glute bridges
Hip Development
A
3 sets: 10 alternating curtsy lunges 10 cossack squats 10 alternating box step ups Rest 60 seconds Complete movements for quality rather than speed. Optional: add weight by holding a kettlebell or dumbbell in a front rack "goblet" position
Interval Conditioning
B
Every 3 minutes for 15 minutes (5 total sets): 100m run 40m sandbag hug carry 15 wallballs Aim to use weights and make necessary modifications to complete each interval under 2 minutes (the first couple of sets should fall in the range of 90 seconds in order to be able to maintain these intervals). Any remaining time after the completed interval work is rest time, so move as quickly as possible during the work periods. In the rest period, aim to retain ability to nasal breathe by first practicing extended nasal exhales.
A
Breath Awareness
1 x 3:00
B
Diaphragm Opener
1 x 5:00
Warmup
C
1-3 sets: 30 second shoulder taps in plank 30 second scap pushups 5-7 breath kettlebell goblet hold 5-7 goblet squats This is intended to be a warmup and should not be highly exerting of your energy and effort. Focus on nasal breathing throughout these exercises and complete the number of sets that help you feel prepared for your selection of today's main session.
A
Push-Up
1 x 50
Push and Pull
B
4 sets: 5 bench press, heavy Immediately into... 350m row, as fast as possible Rest 2-3 minutes between complete sets Increase in weight for each set of bench press up to a maximal load for the day.
Circuit
A
3-5 sets, nasal breathing - 50m dumbbell farmer carry 50m medball pec carry Choose light to moderate weights that you can maintain all sets unbroken and as a continuous effort.
Movement Flow
B
Complete in any manner of partitions or order: 1000m row or ski erg 60 dumbbell or sandbag floor press 400m plate or sandbag hug carry
Circuit
A
5 rounds: 15 calorie row 15 dumbbell or sandbag floor press 30 second floor press extension hold Aim to maintain a consistent rate of intensity throughout all 5 sets that is a moderate pace to maintain mostly nasal breathing. For the floor press, choose a weight that you can maintain unbroken sets.
Circuit
B
4 supersets: 20 chin-down bicep curls 8 ring rows or strict pull-ups or 15 lat pull-downs Rest exactly 2 minutes between complete sets.
Hip Articulation
A
3 sets: 3-5 active hip CAR's, per side 8-10 alternating 90/90 hip opener
Running Intervals
B
2-4 Rounds: 6-8 Minute Run or Walk 1-2 Minute Walking Lunges Aim to maintain nasal breathing as much as possible.
A
Breath Awareness
1 x 7:00
B
Diaphragm Opener
1 x 3:00
Plyometrics
A
4 sets: 5 "power" box jumps (increase in height each set) 10 wall drill single switch
Conditioning Intervals
B
Every minute on the minute for 12 minutes: 5-10-5 sprint ladder, as fast as possible
A
Box Jump
1 x 1
B
Wall Drill Single Switch
3 x 10
C
100 m Sprint
Sarah Loogman
Sarah Loogman is a breath and movement specialist with 9 years of experience in the fitness industry. With a particular interest to the impacts of lifestyle and exercise upon the nervous system, her approach to coaching is one that looks at the comprehensive whole of wellbeing. She was a dual-sport collegiate athlete, CrossFit Games competitor and now practices Jiu Jitsu and ultra-endurance.
