Strong Girl Summer Program
Add to Life
Let’s get STRONG! Whether you are just starting off or a seasoned workout gal, this program will boost your strength and overall health, while helping you crush your goals!
As women, especially as we get older, being STRONG is so important. Sometimes it may scare people off, but I am here to tell you being strong will be your new best friend. Muscle helps our metabolism rate, promotes fat loss, aids in hormone balance, works to decrease levels of stress/anxiety/depression, boost mood & energy, keeps our bones healthy, improves heart health and provides so many other benefits to our bodies!
This program will guide you through exactly what you need to gain strength and continue prioritizing your health, in a way that is sustainable for life!
A
Lying Deep Core Holds
1 x 5 @ 5
Prep
B
Warm Up 1
1 Round 1. 3 each x BW Split Squat + Reach 2. 3 each x BW RDL 3. 3 each x Spiderman + Reach 4. 3 each x Bird Dog 5. 30 seconds x High Knees
Strength/Power
C
Strength Circuit 9
20-30 Minute AMRAP (As Many Rounds As Possible) *30 seconds ON, 15 seconds REST between each exercise 1. 30 seconds x KB/DB Sumo Squat (deep core hold, squeeze glutes) 2. 30 seconds x Inchworm to Push Up (perform push up kneeling if needed) 3. 30 seconds x Bent Knee Hollow Hold (engage core - deep core hold) 4. 30 seconds BW Pendulum Lunges (alternating legs, place hand on wall/object for balance help if needed, can also hold weight at chest if desired) 5. 30 seconds x Lying Superman Lifts (squeeze/lift whole backside - back, glutes, legs) *rest 30-90 seconds between rounds
Core Finisher
D
Core Finisher 2
2 Rounds: 1. 20 x Banded Frog Pumps (with or without band around knees) 2. 6 each side x Side Plank Abductions (knees bent) 3. 6 each side x Bird Dog (pelvic keep ribs/pelvis stacked - don't let low back arch)
E
Walk
F
Legs Up On Wall Breathing
A
Cardio
Recovery
B
Mobility Circuit 1
1 Round *can be done before/after workout or anytime during the day when it works best for you 1. 30 seconds x Assisted Deep Squat ISO Holds 2. 5 each x BW HK Ankle Rocks 3. 5 each way, each side x 3-Way Hip Rotations 4. 5 each, 5 second hold on reach x Lying 90/90 + Arm Reach 5. 5 x BW Jefferson Curl to OH Reach 6. 5 x Deep Core Holds - pause and hold each one for 3-5 seconds: inhale through nose - expand ribs (360), exhale through mouth - pull belly button back down, ribs stacked over pelvis/hips
A
Lying Deep Core Holds
1 x 3 @ 8
B
Hip Series
1 x 5
C1
1 KB/DB Suitcase Split Squat
3 x 12
C2
BW Push Up
3 x 8
C3
2 KB/DB OH March (in-place)
3 x 20
C4
Double Arm Kb/Db Gorilla Row
3 x 12
C5
DB DL Hip Thrust
3 x 12
D1
Single Arm DB Bicep Curl
2 x 12
D2
Single Arm DB Lateral Raise
2 x 12
E
Legs Up On Wall Breathing
A
Cardio
Recovery
B
Mobility Circuit 1
1 Round *can be done before/after workout or anytime during the day when it works best for you 1. 30 seconds x Assisted Deep Squat ISO Holds 2. 5 each x BW HK Ankle Rocks 3. 5 each way, each side x 3-Way Hip Rotations 4. 5 each, 5 second hold on reach x Lying 90/90 + Arm Reach 5. 5 x BW Jefferson Curl to OH Reach 6. 5 x Deep Core Holds - pause and hold each one for 3-5 seconds: inhale through nose - expand ribs (360), exhale through mouth - pull belly button back down, ribs stacked over pelvis/hips
A
Lying Deep Core Holds
1 x 3 @ 8
Prep
B
Warm Up 3
1 Round: 1. 5 each x BW Lateral Squat 2. 5 each x BW Rotational Squat 3. 5 each x BW Spiderman + Reach 4. 5 x Inchworm 5. 5 each x Quadruped Hip Circles
C1
2 DB Squat to Curl
3 x 12
C2
TK Goblet Hinge + OH Press
3 x 12
C3
1 KB/DB Suitcase Carry
3 x 25
C4
Kb/Db Pullover - on ground
3 x 10
C5
Straight Arm Plank Knee Drops
3 x 10
Conditioning
D
BURN OUT 4
2 Rounds: pump it out, feel muscles working, having control 1. 10 x Pulse Frog Jumps (down, up, down + jump - jump if able, or stay on ground if needed) 2. 10 x Forearm Plank Body Saw (core engaged, don't let low back arch) 3. 10 each x Lying Scissor Kicks (lower slowly, keeping core engaged)
E
Legs Up On Wall Breathing
A
Cardio
Recovery
B
Mobility Circuit 1
1 Round *can be done before/after workout or anytime during the day when it works best for you 1. 30 seconds x Assisted Deep Squat ISO Holds 2. 5 each x BW HK Ankle Rocks 3. 5 each way, each side x 3-Way Hip Rotations 4. 5 each, 5 second hold on reach x Lying 90/90 + Arm Reach 5. 5 x BW Jefferson Curl to OH Reach 6. 5 x Deep Core Holds - pause and hold each one for 3-5 seconds: inhale through nose - expand ribs (360), exhale through mouth - pull belly button back down, ribs stacked over pelvis/hips
A
Walk
Addison Stoller
Former D1 athlete passionate about helping other's sustain a healthy lifestyle and moving their bodies. To guide them in pursuing their best self and finding the happiness in health.
