#chickswholift Badassery Block 1

Rippel Effect Fitness

Strength & Conditioning, Women's Training
Coach
Sarah RIppel

This is a progressive 4-week program for women of beginner-intermediate gym experience.

The focus is on creating a solid foundation of movement quality through the use of impactful exercise variations & proven techniques.

This program has been tested in the trenches with my ladies semi-private groups!

There is no traditional barbell lifting in this training block, as I designed this block to set the stage for it!

Progression is the theme across the four weeks with "purposeful" variety introduced each week. This is not a thoughtless mismatch of tons of different exercises every workout! Gains will be made from week to week!

Each 4-week block is designed to build off of the previous one BUT you may also mix & match!

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Build a Foundation
If you are new to lifting, you will build both strength & confidence in your abilities! If you are of intermediate experience, you will broaden your base & set the stage for continued progress!
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Learn New Things
The basics will always stand the test of time, & this program proves this! You will discover exercise variations & technique tweaks. The basics become new experiences that lead to gains!
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Follow Programming That Works!
When you purchase any of my programs you can trust that I designed them to be used by real people! They have been tested in my gym by my in-person clients. These programs are not just some "in a perfect world" scenarios that have not been proven to help everyday people make progress!
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Strength PLUS Conditioning
This program includes three strength-focused days, two conditioning-focused days, and optional Saturday conditioning/recovery sessions.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Demo videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettlebells // Landmine Attachment // Barbell // Resistance Bands // Rings or Suspension Trainer
Recommended
Dumbbells // Medicine Ball // Air Bike, Rower, or SkiErg // Stability Ball
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

Full Body Hinge/Push Focus Warm-Up

1. SMR Adductors: 30s oscillate (back & forth covering 1-2” section) + 15-30s maintain pressure while bending/unbending knee 2. Froggy Rocks + Stretch: 30s rocks + 30s hold stretch (opposite order of what video shows) 4. Wall Pec Stretch: 30s oscillate (go into the stretch & come out of it slightly) + 15-30s hold stretch (enjoy this vintage video from 2009! lol)
 5. Knee Banded Hip Bridge: 3 sets x 10 reps 6. Band Pull-Aparts in Tall-Kneeling: 3 sets x 10 reps

Prep

B

Hinge/Push Prep Circuit

x 2-3 Sets: 1. Dowel Hinge x 5 2. Elevated Push Up x 5 3. KB/DB Skier Swings x 5 4. Med Ball Chest Slams x 5

C1

Banded Kettlebell Deadlift

3 x 10

C2

Dumbbell Neutral Grip Floor Press

3 x 10

D1

Knee Banded Pivot Hip Thrust

D2

Dumbbell Supported 1-Arm Row

E1

Landmine 1/2-Kneeling 1-Arm Press

E2

Split Squat

Recovery

F

Breathe & Chillax!

Goal: To bring heart rate down & start the recovery process via positional parasympathetic breathing. Strategy: 2-5 minutes or 10 breath cycles. Execution: Heels on box breathing, child's pose breathing, or crocodile breathing. 4s nasal inhale, hold for 4s, then perform a 4s exhale through the mouth.

Monday
Week 1 Day 2

Prep

A

Conditioning Warm-Up

1. SMR Adductors: 1-minute ea 2. Adductor Rockback + Reach: 30s rockbacks + 30s reaches (per side) 3. Alternating Bird Dog: 3 x 5/side 4. Superset: Band Semi-Squat Lateral Walks: 2 x 5/side Knee Banded Hip Bridge: 2 x 5

Prep

B

Conditioning Prep Circuit

x 2-3 Sets: 1. Assisted/Unassisted Lateral Squat: 3 x 3 2. 1-Leg Anterior Reach: 3 x 5/side 3. Twitchy Forward Skip: 3 x 5/side 4. Iso into Explosive Vertical Jump: 3 x hold jump start position for 5s + 1 vertical jump

Mixed Modal Conditioning

C

EQUIPMENT OPTION: AMRAP 16 Minutes: 1. DB Alternating Snatch x 5/side (start with 10-15# & adjust as needed) 2. Band Alternating 2-Arm Stepback Row x 10 (moderate resistance) 3. Tall-Kneeling Kettlebell/Dumbbell Alternating Halo x 10 (start with 10-15#) 4. High Plank Walkouts x 5 (these are a doozy!)_ Rest 30-60s between rounds *Target: RPE 8 / Zone 4 intensity (80-90% of max heart rate - MHR) Set a timer to count down or up for 16 minutes & work at a "work" pace, but not a sprint! You get to rest between each round, so move with purpose! MINIMAL EQUIPMENT OPTION: AMRAP 16 Minutes: 1. Sprinter Start x 5/side 2. Wide Stance Benign Burpee x 5 (step back &/or elevate hands on box/bench to decrease intensity) 3. Tall-Kneeling Alternating Step-Thrus x 5/side 4. High Plank Walkouts x 5 Rest 30-60s between rounds *Target: RPE 8 / Zone 4 intensity (80-90% of max heart rate - MHR)

Steady-State Cardio

D

Then: 10-20 Minutes of steady-state work: *Bike, Rower, Treadmill, outdoor walk etc at Zone 2 intensity (60-70% of MHR)"

Recovery

E

Breathe & Chillax!

Goal: To bring heart rate down & start the recovery process via positional parasympathetic breathing. Strategy: 2-5 minutes or 10 breath cycles. Execution: Heels on box breathing, child's pose breathing, or crocodile breathing. 4s nasal inhale, hold for 4s, then perform a 4s exhale through the mouth.

Tuesday
Week 1 Day 3

Prep

A

Full Body Warm-Up

1. SMR Quadriceps: 30s oscillate & 15-30s knee bend 2. SMR 3-Way T-Spine: 15s arms overhead/15s hugged/extension mini crunches x 5 3. 1/2-Kneeling Hip Flexor/Lateral Line Stretch: 30s oscillate into/out of stretch + 15-30s hold per side 4. Alternating Elbow to Knee Bird Dog x 5/side

Prep

B

Full Body Prep Circuit

x 2-3 Sets: 1. Air Squat (or Goblet Squat): x 5 2. Suspension Trainer/Ring Row: x 5 3. Jacks & Overhead Ball Slam to Vertical Jump: 3 sets of 5 jacks + 1 slam to jump

C1

Sled Push

3 x 30 @ 150 lb

C2

Reverse Sled Drag

3 x 30

C3

Farmer March

3 x 0:30

D1

Landmine Tall-Kneeling 2-Arm Press

D2

Neutral Grip Ring Row

E1

Landmine Kickstand RDL

3 x 8

E2

Dumbbell Rollback Triceps Extension

3 x 10

Recovery

F

Breathe & Chillax!

Goal: To bring heart rate down & start the recovery process via positional parasympathetic breathing. Strategy: 2-5 minutes or 10 breath cycles. Execution: Heels on box breathing, child's pose breathing, or crocodile breathing. 4s nasal inhale, hold for 4s, then perform a 4s exhale through the mouth.

Wednesday
Week 1 Day 4

Prep

A

Extensive Conditioning Warm-Up

1. SMR Adductors: 1-minute ea 2. Adductor Rockback + Reach: 30s rockbacks + 30s reaches (per side) 3. Alternating Bird Dog: 3 x 5/side 4. Superset: Band Semi-Squat Lateral Walks: 2 x 5/side Knee Banded Hip Bridge: 2 x 5 5. Superset: Assisted/Unassisted Lateral Squat: 3 x 3 1-Leg Anterior Reach: 3 x 5/side 6. Superset: Twitchy Forward Skip: 3 x 5/side Iso into Explosive Vertical Jump: 3 x hold jump start position 5s + 1 jump

Cardiac Output Conditioning

B

2-3 Rounds (or 20 minutes): 1mi Air Bike 1k Row *Substitutions for bike or row: 800m (0.5mi) run, 1k ski, 4:00 brisk walk, 4:00 stairclimber, 4:00 step-ups to 6-12” box OR 20 minute steady state brisk walk, walk/run, jog, or any other form of cardio! *Target: RPE 3-4 / Zone 2 intensity (130-150 BPM or 60-70% of MHR). Conversational pace! A pace that feels sustainable for 30+ minutes.

Recovery

C

Breathe & Chillax!

Goal: To bring heart rate down & start the recovery process via positional parasympathetic breathing. Strategy: 2-5 minutes or 10 breath cycles. Execution: Heels on box breathing, child's pose breathing, or crocodile breathing. 4s nasal inhale, hold for 4s, then perform a 4s exhale through the mouth.

Thursday
Week 1 Day 5

Prep

A

Full Body Squat/Pull Focus Warm-Up

1. SMR Quadriceps: 30s oscillate & 15-30s knee bend 2. SMR Lats: 30s oscillate & 15-30s arm lift 3. 1/2-Kneeling Quad/Lateral Line Stretch: 30as oscillate into/out of stretch + 15-30s hold 4. Knee Banded Hip Bridge: 3 sets x 8-10 5. Band Face Pulls: 3 sets x 10-15

Prep

B

Squat/Pull Prep Circuit

x 2-3 Sets: 1. Air Squat x 5-8 2. Suspension Trainer/Ring Row x 5-8 3. Vertical Jump with Reset x 3

C1

Kettlebell Goblet Box Squat

3 x 10

C2

Landmine Meadows Row (arm on thigh)

3 x 8

D1

Hip Banded Dumbbell RDL

3 x 8

D2

Band Pivot Rotation

3 x 10

E1

1.5-Rep Dumbbell Biceps Curl

3 x 8

E2

Stability Ball Bent Knee Hip Extension

3 x 8

Recovery

F

Breathe & Chillax!

Goal: To bring heart rate down & start the recovery process via positional parasympathetic breathing. Strategy: 2-5 minutes or 10 breath cycles. Execution: Heels on box breathing, child's pose breathing, or crocodile breathing. 4s nasal inhale, hold for 4s, then perform a 4s exhale through the mouth.

Friday
Week 1 Day 6 - Conditioning/Recovery Emphasis

Outdoor Walk/Run

A

30 minutes Maintain a steady pace with an average heart rate of 120-130 BPM.

Recovery

B

Breathe & Chillax!

Goal: To bring heart rate down & start the recovery process via positional parasympathetic breathing. Strategy: 2-5 minutes or 10 breath cycles. Execution: Heels on box breathing, child's pose breathing, or crocodile breathing. 4s nasal inhale, hold for 4s, then perform a 4s exhale through the mouth.

Recovery

C

Saturday Static Stretches #1

Couch Stretch x 60s/side Elevated Pigeon x 60s/side Lateral Line Stretch x 60s/side (in squat rack or doorway) Up Dog/Down Dog Flow x 5 Breathe!!!!!!!!!!

Coach
coach-avatar Sarah RIppel

Former gymnast & springboard diver, women's professional football player, triathlete, & powerlifter. Since 1995, Sarah has worked with tons of everyday people looking to get more out of life! She also has extensive experience working with triathletes and runners. She has produced popular resources for fit pros including The Ultimate Group Training System & Home Program Design Mastery for Fit Pros.

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Unleash Your Inner Badass!

Give me four weeks & I'll help you get there!

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#chickswholift Badassery Block 1