Women's Strong(Hera)
corps performance
Functional Fitness, Functional Traininglets get you more energized, confident, and pain-free.
Confused about where to start? Frustrated with spending hours at the gym without a clear plan? Don't worry you don't have to give up carbs or your favourite treats. Ageing doesn't mean losing athleticism, strength, or energy. Thats a myth.
You just need a solution that fits your current lifestyle.
For the past 13 years, Ive developed a system that enhances your power and speed without exhausting or harming your joints. Its efficient, effective, and respects your time.
Forget overcrowded programs that overlook your movement quality, athleticism, or lean muscle development. Its not just about being "jacked." You want to play with energy, avoid injuries, and look good.
Introducing the MSVII or WSH Team.
Our program enhances your athleticism and aesthetics.
Its an 8-week program designed for strength, speed, and a lean, athletic body.
Stand Fast, and you will achieve impressive fitness.
You will surprise family & friends, mastering the balance between looks and performance.
Join Corps Performance, it pays to be a winner.
Circuit
A
Lower Body Dynamic Warm Up The Couch Stretch w/ Breathing 6 Breaths per side Child’s Pose Lat Stretch to Extension 8 Breaths/Side 90/90 Kinstretch 6 Reps/Side Spiderman Lunge w/ Reach + Rotation 5 Reps/side Squat to Stand 8 Reps Supported Hip Airplanes 6 Reps/Side High Knees 30 yards Skips 30 yards Lateral Slides 30 yards Carioca 30 yards Sprints (60%, 75%, 90%) 10-15 yards x 3
B
CP Low Lateral Hurdle Hops
C1
CP DB/KB Bulgarian Split Squats
C2
CP Half Kneeling Jump to Box
D
CP Trap Bar Deadlift
E
CP BB Hip Thrusts w/ 3 sec Pause
F1
CP Hamstring Curl Variation
F2
CP Heels Elevated KB Goblet Squat
G
CP Stir The Pot
2 x 0:30
H
CP Leg Matrix
A
CP Jacobs Ladder/Stair Master x 10 mins
1 x 10:00
B
CP Multi-directional sled 15 mins
1 x 15:00
C
CP Ski-erg 5 mins
1 x 5:00
D
CP Low Intensity Running Drills & Athletic Movements 10 mins
1 x 10:00
E
CP Airdyne Bike low intensity intervals x 10 mins
1 x 10:00
F
CP Mobility Flow Circuit x 10 mins
1 x 10:00
Circuit
A
Upper Body Dynamic Warm Up Scapular CARs 5 per side Downward Dog w/ Reach 6 reps/Side Arm Bar Series 6 Reps/Each Rib Roll 6 Reps/side Spiderman Lunge w/ Reach + Rotation 5 reps/side The Bretzel 5 Reps/Side High Knees 30 yards Skips 30 yards Lateral Slides 30 yards Carioca 30 yards
B
CP 2-point 10-15-20 yard Acceleration 6 reps Rest 45-60 seconds
1 x 6 @ 10
C1
CP Slight Incline BB Bench Press
C2
CP Rotational Banded Wall Throws
D1
CP DB Bench Press
D2
CP DB Chest Supported Row
E1
CP Band Pull Aparts
E2
CP Push away push up
E3
CP DB Shoulder Countdown
F
CP Lateral Slides Explosive Repeats
6 x 0:15 @ 60
A1
CP Mobility Flow Circuit x 10 mins
1 x 10:00
A2
CP Multi-directional sled 15 mins
1 x 15:00
A3
CP Low Intensity Running Drills & Athletic Movements 10 mins
1 x 10:00
A4
CP Ski-erg 5 mins
1 x 5:00
A5
CP Airdyne Bike low intensity intervals x 10 mins
1 x 10:00
Circuit
A
Full Body Dynamic Warm Up Scapular CARs 5 per side Downward Dog w/ Reach 6 reps/Side 90/90 Kinstretch 6 Reps/Each Squat to Stand 8 reps Spiderman Lunge w/ Reach + Rotation 5 reps/side The Bretzel 5 Reps/Side High Knees 30 yards Skips 30 yards Lateral Slides 30 yards Carioca 30 yards Sprints X 3 (@60%, 75%,90%+)
B
CP Twitchy Skater Jumps
C1
CP DB Squat Jumps
C2
CP Hurdle Hop to Box Jump
D1
CP BB Front Squat
D2
CP Neutral Grip Pull Up (Weighted)
E1
CP DB RDL w/ 2 sec Pause
E2
CP Ab Rollout
E3
CP DB Posterior Fly
F
CP Airdyne Bike Sprints
5 x 0:30 @ 60
Circuit
A
Scapular CARs 5 per side Downward Dog w/ Reach 6 reps/Side 90/90 Kinstretch 6 Reps/Each Squat to Stand 8 reps Spiderman Lunge w/ Reach + Rotation 5 reps/side The Bretzel 5 Reps/Side High Knees 30 yards Skips 30 yards Lateral Slides 30 yards Carioca 30 yards
B1
CP Slant Single Leg Calf Raises w/ 4 sec Stretch
B2
CP Reverse Crunches
C1
CP Reverse Sled Drag
3 x 60
C2
CP Glute Ham Raise GHR or Valslide pods Hamstring Curl
D1
CP Floating Lunge Calf Raise
D2
CP Overhead Tricep Extensions
D3
CP DB Zottman Curls + ISO
E
CP 100 Band Pull Aparts w/ Quality Form
1 x 100
Circuit
A
Quadruped Breathing x 6-8 breaths Band Pulldowns x 3 x 5 KB Arm Bar 3 x 5/side Spiderman Lunge w/ RF PAILs & RAILs 3 x 3/side Ankle PAILs & RAILs 3 x 5/side Tempo Intervals x 5 mins Prowler Push HICT x 5 mins Drop Trap Bar Deadlifts 2 x 2-3 reps @85% Push Ups 2 x max Recovery Cool Down x 5 mins
lets get you more energized, confident, and pain-free.
Get Women's Strong(Hera)
jemma
I can say i have never felt fitter
Verified Athlete"I would only wear black now life is full of colour"
