Babes and Barbells - Cycle 1

Pro Elite Strength and Conditioning

General Fitness

Coach

Gabriella Pearse CPT, BS, Behavior Change Specialist

This 4-week strength program is designed with my girls in mind! The gym environment can be intimidating and overwhelming at times, especially when you are just starting out.

With the Babes and Barbells program, you are given 3 workouts per week for 4 weeks in Cycle 1. This program is made to be done in the gym in order for you to become more confident in that environment!

$50

Get Babes and Barbells - Cycle 1

Build Confidence

Become Stronger and Leaner

Make Progress

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Bands // Barbell // Dumbbells'

Recommended

Box // Kettlebells

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Warm up

1x 1. 90/90 - 10 reps 2. Dead bugs - 10 3. Scorpion Taps - 12 4. Inchworm walkout - 8 5. Squat Stretch - 6

DB Lunges

3 x 8

Goblet Box Squat

4 x 10

Stiff Leg Deadlift

4 x 8

Supine Glute Bridge - Barbell

4 x 12

Leg Lowers

3 x 20

Roman Chair Leg Raises

3 x 10

Tactical Frog

1 x 2:00

90/90 Belly Breathing

1 x 0:00

Tuesday

Week 1 Day 2

Warm Up

1x 1. PVC Dislocates - 12 2. Dead bugs - 10 3. Sumo Squat w/ Rotations - 10 4. Inchworms - 8 5. Banded Pull aparts & face pulls - 20 of each

DB Lateral Raise

3 x 10

Lat Pulldown

3 x 10

Bent Over Alt. Row - Dumbbell

3 x 12

Dumbbell Bicep Curl

3 x 10

Skull Crushers

3 x 8

Lat Doorway Stretch

1 x 0:20

Cat Cow Pose

1 x 6 @ 0:05

Childs Pose

1 x 0:20

Thursday

Week 1 Day 3

Warm Up

1x 1. Dead bugs - 12 2. Inchworms - 8 3. A skips - 20 skips 3 times 4. Drinking birds - 8 ea. leg 5. Squat & Rotate - 10 6. Walking lunges (body weight) - 10 lunges ea. leg 20 total

Farmers Walk

4 x 20

KB Windmill

4 x 8

Bottoms Up Carry/Hold

SA Z press - Kettlebell

4 x 8

SA Bottoms-Up 90* Carry - KB

Russian Swings - Kettlebell

4 x 15

Brettzel Stretch

2 x 0:30

Tactical Frog Stretch

1 x 1:00

90/90 Belly Breathing

1 x 2:00

Coach

More from Pro Elite Strength and Conditioning

Gabriella Pearse CPT, BS, Behavior Change Specialist

Hello Everyone! My passion lies in helping other women build physical and mental strength. Helping you to push past your comfort zone and make life-long changes is my goal. I strive to teach, motivate, and train clients to be the best version of themselves. With my background in psychology and behavior change, I work to help you shift your mindset and body to success!