Villain Era
Christy Senay
Bodybuilding, Powerlifting, Strength & ConditioningYour villain era is the period of life in which you decide to put yourself first, live unapologetically, and reclaim your power!
Seriously, now is the time when you don’t let anything get in the way. Sometimes we need to embrace our "villain" alter ego so that we prioritize ourselves without feeling guilty. I feel most powerful when I am lifting heavy weights, pushing my reps, and incorporating extra leg days in powerbuilding style training.
Powerbuilding is a blend of the three core powerlifting lifts: squat, bench press and deadlift combined with bodybuilding accessories and volume to evoke more muscle growth and development.
Special focus in this block is on GLUTES! We have increased the frequency of glute exercises so that you can work to grow them 3 times a week!
Step into the weight room and reclaim your power. Enter your villain era.
Prep
A
Villain Era Squat Warm-Up
Is it getting warm in here? Please complete this warm-up unless there is a specific warm-up you prefer that works well for your pre-squat ❤️🔥Increase body temperature: - 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!) 🤸🏻♀️Mobility/Activation: Perform circuit 1-2x: - 10 reps per side hip airplanes - 30s planking as hard as you can. squeeze your glutes and mentally drive your elbows towards your knees - 10 hip banded goblet squats w/ pause 1/4,1/2, and all the way down
B
Back Squat˙
10, 8, 6 @ 55, 60, 65 %
C
Hip Thrusts
15, 12, 10
D
Glute Focused Walking Lunge
2 x 15
E
Hip Abduction Machine
2 x 20
Prep
A
Villain Era Bench Warm-Up
Is it getting warm in here? Please complete this warm-up unless there is a specific warm-up you prefer that works well for your pre-press ❤️🔥Increase body temperature: - 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!) 🤸🏻♀️Mobility/Activation: Perform circuit 1x: - 5-10 rounds of "World's Best Stretch" (inchworm, push-up into cobra, plank lunges, reverse inch worm) - 30 Banded/cable tricep pushdowns (light..just get the blood flowin'!)
B
Bench Press˙
10, 8, 6, MAX @ 55, 60, 65, 50 %
C
Incline DB Press˙
15, 12, 10
D
Underhand Lat Pulldown
15, 12, 10
E
Skull Crushers
3 x 20
F1
Face Pull˙
3 x 20
F2
Cable Crunches
3 x MAX
Prep
A
Villain Era Deadlift Warm-Up
Is it getting warm in here? Please complete this warm-up unless there is a specific warm-up you prefer that works well for your pre deadlift ❤️🔥Increase body temperature: - 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!) 🤸🏻♀️Mobility/Activation: Perform circuit 1-2x: - 15 lighter RDL to DB row - 60s rolling plank (spend 5-10s in each position)
B
Deadlift˙
4 x 6 @ 60 %
C
Sumo Squats
3 x 10
D
Single Arm DB Row˙
3 x 15
E
Hamstring Curl
3 x 15
Prep
A
Villain Era Overhead Warm-Up
Is it getting warm in here? Please complete this warm-up unless there is a specific warm-up you prefer that works well for your pre-press ❤️🔥Increase body temperature: - 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!) 🤸🏻♀️Mobility/Activation: Perform circuit 1x: - 15 behind the neck lat pulldown (band or cable machine) - 10 DB YTI's (reps per position)
B
Barbell Overhead Press˙
3 x 12
C
Pull/Chin-Up Negative
MAX, _ , _
D1
Cable Lateral Raise˙
3 x 15
D2
Unilateral Tricep Pushdown
3 x 15
E
Chest Supported Curl˙
F
Weighted Plank˙
30, 30, MAX
Prep
A
Villain Era B00ty Warm-Up
Is it getting warm in here? Please complete this warm-up unless there is a specific warm-up you prefer that works well for you pre legs. ❤️🔥Increase body temperature: - 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!) 🤸🏻♀️Mobility/Activation: Perform circuit 1x: - 10 cossack lunges per side - 2x20s per side side plank hip and - 10 reps per side coppenhagen planks w/ 2s hold at the top
B
Bulgarian Split Squat˙
3 x 5 @ _ , _ , MAX lb
C
Glute Focused Back Extension˙
3 x 15
D
Cable Hip Adduction
3 x 15
E
Straight Leg Cable Glute Kickback
3 x 20
Conditioning
F
Pick your poison 🍎
Pick One: Sled drags for 10 continuous minutes (use weight that you can move easily but burns over time) Sled Row 50ft, Sled drag 50ft alternating x 10 rounds Rower/Bike 10min continuously keeping your heart rate in a zone 3 (70-80% of max HR)
Christy Senay
Professional strongwoman, professional builder of STRONG women, and chihuahua mom.
Victoria
Where did you get an Azz like that?!
Verified Athlete"I’ve been struggling with my lower body composition in comparison to my upper body so when you decided to emphasize lower body / glutes that extra day is when I saw a difference. Some random girl pulled me aside when I was out and said, “I had to ask what you’ve been doing to get an ass like that?!"
