Fergalicious Fitness

Christy Senay

Powerlifting, Strength & Conditioning

Coach

Christy Senay

This is a 4 week fitness cycle that will push your conditioning and make you F-E-R-G-A-L-I-S-C-I-O-U-S! Yes, we put a lot of Fergie references in this program… who said conditioning couldn’t be fun?!

Fitness is the foundation for success when it comes to powerlifting, building muscle, and getting stronger. If you want to get conditioned, lose body fat, become more athletic, and become even more badass then this cycle is for you!

Building our fitness level means doing more reps and decreasing rest times on a progressive program. We do variations of squat, bench, deadlift EMOM style and do accessories that will challenge you to get out of your normal strict strength movements..and even a little conditioning like the bike, kettlebells, battle ropes, and/or jump rope!

“I powerlift.. why do I need a “fitness” phase?” If you just got done hitting big maxes and hammering your body with heavy weights. It’s time to give our joints, nervous system, and mind a break.

Gains are made in the offseason and there is a lot to gain in a fitness cycle! A fitness cycle allows you to train variations and work on weak points you normally don’t have the bandwidth for in a strength or peaking cycle.

$30

Get Fergalicious Fitness

Warm-Ups + Accessories:

Don’t worry we have all your warm-ups and accessories included in the program!

Daily Conditioning

Daily conditioning in the form of circuits, EMOM's, tabata, and more! We make conditioning interesting and fun while using movements that will make you more athletic and help your powerlifts.

Chat Support

Ask coach Christy for modifications to exercises if additional support is needed

Features

Access to your coaches

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

Programming 5 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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder

Equipment

Required

Barbell // Bench // Weights // Wide variety of DBs // Some type of cardio equipment (rower, bike, treadmill, sled ect)

Recommended

Kettlebells // Cable Machine // Sled/Prowler // Battle Ropes // Trap Bar // Landmine

Sample Week

Week 1 of 4-week program

Sunday

Squat

Prep

My Humps Warm Up 🐫 🐫

My Humps Warm Up 🐫 🐫 Please complete this warm up unless there is a specific warm up you prefer that works good for your pre squats First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) Then perform circuit 1x: - 10 Cossack lunges per side (20 total) - 10 Hip circle goblet squats pausing 1/2 way down and in the hole then exploding up! - 60s Side plank rotation spending 10s on L side, 10s center, and 10s on R side

Box Squat˙

8, 3, 3, 3, 3

Goblet Squat˙

3 x 10

Constant Tension Step Up

3 x 15

3-Way Calf Raises

3 x 30

Conditioning

Big Girls Don't Cry 🥹

Big Girls Don't Cry 🥹 Set your timer for 7 min How many rounds can you get through? 10 per side 1 1/2 walking lunges (weight optional) 10 Heel Elevated air squats (no weight) 10 Suitcase crunches Goal: Don't cry...

Monday

Bench

Prep

🥊 BOOM 🥊BOOM POW 💥 Warm Up

BOOM BOOM POW Warm Up Please complete this warm up unless there is a specific warm up you prefer that works good for your pre bench First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) Then perform circuit 1x: - 60s T Spine rotation alternating sides every 10-15s - 20-30 Resistance band rows (or cable/DB rows hitting upper back) - 10-20 total scapular push ups

Close Grip Bench Press˙

8, 3, 3, 3, 3

Unilateral DB Bench Press

3 x 10

Gorilla Rows˙

3 x 10

DB Overhead Tricep Extension˙

3 x 12

Reverse Flys˙

3 x 15

Hand Release Push-up

1 x MAX

Conditioning

Just Can't Get Enough HIIT

Just Can't Get Enough HIIT Upper Body HIIT 6 rounds 1 round = 20s all out as hard as you can do, 20s recovery, repeat Choose something upper body based (either battle ropes, jumprope, ski erg, handles only assault bike) that gets you extremely out of breath and winded from a lung based aspect - you should be gasping for air after your done these sessions Use interval timer below

Tuesday

Deadlift

Prep

🟢Let's Get it Started Warm up

Let's Get it Started Warm up Please complete this warm up unless there is a specific warm up you prefer that works good for your pre deadlift First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) Then perform circuit 1x: - 5 per side Mcgill Sit Ups w/ 10s hold at the top - 5-10 per contralateral rows (use light weight and go slow) - 10 bulgarian split squats (bodyweight going slow down to stretch and then explode up!)

Trap Bar Deadlift

8, 3, 3, 3, 3

Inverted Row

3 x 8

Kneeling Single Arm Lat Pulldown

3 x 15

Walking RDL/Death March

3 x 10

Hanging leg raise

3 x MAX

Conditioning

MILF $ (Man, I Love Farmer/$wings) 🤑

MILF $ (Man, I Love Farmer/$wings) Single Arm Farmer/2 Handed Swing 4 Rounds - 100 ft per arm farmer carry (move slow keeping core tight and taxing grip) - 12-15 swings (2 handed) Give yourself 30s rest between rounds

Wednesday

Press

Prep

🔊Pump it Up Warm up 💪🏻

Pump it Up Warm up Please complete this warm up unless there is a specific warm up you prefer that works good for your pre shoulder press First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) Then perform circuit 1x: - 10 Windmills per side - 10 external rotation to press - 10 half kneeling bottoms up KB press per side

Standing DB Shoulder Press

3 x 10

DB Z Press

3 x 10

Pull-ups˙

3 x MAX

Dual KB high pull

3 x 10

Tricep Pushdown˙

3 x 15

Face Pull˙

3 x 15

Conditioning

🏴󠁧󠁢󠁥󠁮󠁧󠁿London Bridge- Armor Building⚔️

London Bridge This is actually called the "Armor Building" complex. Armor Building Complex = 2 Cleans, 1 Press, 3 Front Squats This is practice week! Practice the complex by doing a few DB/KB cleans first. Watch the demo to make sure you are doing them right! Then try to figure out what weight you think would start to challenge you for multiple rounds. A good place to start would be 2x20lbs for females and 2x40lb for males (obviously there is going to be some range here) Do 3 sets of 3 of the complex today without rushing the sets so that you have a good grasp on it! One set of 3 = [2 cleans, 1 press, 3 front squats], [2 cleans, 1 press, 3 front squats], [2 cleans, 1 press, and 3 front squats].

Thursday

Big Bad B00ty

Prep

🫨Shake Ya B00m B00m Warm Up

Shake Ya B00m B00m Warm Up Please complete this warm up unless there is a specific warm up you prefer that works good for your pre squats First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) Then perform circuit 1x: - 10 Single leg RDLs per leg - 30 Hip bridges with a plate or foam roller between legs - 10 side plank hip abduction per side slow (modify on knees)

Zercher Squats

3 x 10

Landmine RDL

3 x 10

Glute Ham Raise

3 x MAX

Single Leg Hip Thrusts

3 x 10

Lateral Step Up

3 x 10

Sled Drags

1 x 7:00