Build. Extract. Execute. Performance
General Fitness, Powerlifting, Functional Fitness, Strength & Conditioning, Endurance, Tactical / Military4 Week Foundational/Postpartum designed to strengthen and tone the entire body while tightening up the core, to include pelvic floor. This program was created to help mothers postpartum or anyone looking to start their fitness journey
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Walk
1 x 10:00
Prep
B
Activation Series 1c: March/YTW/Deadbugs
Perform 1-2 rounds for 10 Reps per exercise per side/(Plank = 30s hold) 1. Glute Bridge March Heels pulled in to butt/abs tight/weight on heels Push through heels and contract glutes/hamstrings Pause at the top of every rep 2. Prone Y-T-Ws Lower body and neck relaxed Thumbs up towards ceiling Reach hands/fingers out as wide as possible while pushing hands up to ceiling (retract shoulder blades) 3. Dead Bugs Keep lower back (lumbar) flat against the floor - Keep abs tight! Breathe in as you relax Breathe out forcefully as you extend out 4. Mini Band Lateral Walks: Band can go in order of difficulty either 2" above knee/2" below knee/ankles/forefoot Lead with heel/knee moving band with glutes Big step - little step
C1
Banded Air Squat - Hip Abduction
3 x 10
C2
QP Transverse Abdominus Crunch
3 x 10 @ 0:05
D1
Inverted Row
3 x 10
D2
MB Groin Squeeze (BPT Version)
3 x 0:30
Conditioning
E
METCON: FT: 21-15-9: KB SWING|HR PUSH UP
For Time (FT): 21-15-9 KB Swings (53/35#) HR Push Ups
F
Supine Stretch Series
1 x 5:00
A
Walk
1 x 20:00
B
Supine Stretch Series
1 x 5:00
A
Walk
1 x 10:00
Prep
B
Activation Circuit 3a: Mini-Bands/MB
Perform 1-3 Rounds for 10-20 Reps per Movement/Side (Deadbugs 5-10 reps/(Single Leg+Single Leg+Double Leg = 1 Rep) 1. Mini-Bands a. Hip Extension b. Hip Abduction c. Hip Flexion 2. MB Groin Squeeze 3. Static Bear Crawl -Core tight (Glutes/Quads/Abs/Shoulders) 4. Mini Band Hand Walks (With or W/O Bands)
C1
Deadlift Progression - KB/DB
3 x 8
C2
Seated Transverse Abs
3 x 10 @ 0:05
D1
Alternating DB Strict Press
3 x 10
D2
Mini Band Lateral Monster Walk
3 x 10
Conditioning
E
Core Circuit: 10 Minute EMOM - Plank/VUps
10 Minute EMOM (Every Minute On the Minute) Min 1: 45s Plank Scale: 30s Min 2: 15 V-Ups Scale: 10 V-Ups - 15 Ab Crunches ...Repeat for length of EMOM
F
Supine Stretch Series
1 x 5:00
A
Walk
1 x 20:00
B
Supine Stretch Series
1 x 5:00
A
Backwards Walk - Treadmill
1 x 10:00
Prep
B
Activation: Walkout/FG/Shoulder Tap
Perform 2-3 Rounds of 10-20 Reps/Movement/Side 1. Glute Bridge Walkout 2. Field Goal + Reach 3. Push Up Plank Shoulder Taps
C1
Lunges (Walking)
3 x 16
C2
Stability Ball: Hamstring Curl
3 x 10
D1
Stability Ball Chest Press (SA)
3 x 10
D2
Stability Ball Roll Outs
3 x 10
Conditioning
E
METCON: 15 MIN ROW CIRCUIT 30:30
15 MINUTE ROWER CIRCUIT: 30:30 (WORK:REST) 60-70% EFFORT
F
Supine Stretch Series
1 x 5:00
