Dash and Deuis
Women's Training, Strength & ConditioningStrength training for women who may be navigating menopause or perimenopause.
Strength training is important for everyone! But understanding the changes our body and hormones go through during perimenopause and the transition to menopause can help us to be more effective with our training during this time.
We need strength, high percentage work, plyometrics and high intensity! But we can't go from 0 to 100 either! This program is suitable for beginners and intermediates. Everything can be adjusted up or down to suit where you are at. With the goal being to progress you into a, constantly evolving, fitter and stronger version of yourself.
1 sessions per week
Must use App app to view and log training
Program Training
A
Goblet Squat to a Box
5 x 5
B
Dumbbell RDL
5 x 5
C
Front Foot Elevated Split Squat
3 x 10
D
Hill Sprint
4 x 50
A
Dumbbell Bench Press
5 x 5
B
Seated Row
3 x 10
C
Bench Dip
1 x 30
D
Bent Over Rear Delt Fly
3 x 20
E1
DB Bicep Curls
3 x 10
E2
Tricep Pushdown
3 x 15
Plyo Warm Up
A
Stationary Bike for general warm up: 30s forwards pedal, 30s backwards pedal, 20s forwards pedal, 20s backwards pedal, 10s forwards pedal, 10s backwards pedal 2 rounds 10m of 2-foot hops 10m of high knees 10m left foot hops 10m right foot hops 10m heels up at the back
B
Trap Bar Deadlift
5 x 5
C
Leg Press
3 x 10
D1
Box Jump
5 x 3
D2
Sled Drive and Drag
5 x 20
E
Laying Hamstring Curl
3 x 10
A
Seated DB Press
5 x 5
B
Lat Pulldown
5 x 5
C
DB 3-Way Raise
3 x 10
D
Cable Overhead Tricep Extension
3 x 15
