Wise Performance Lab
Functional Fitness, General Fitness, Women's Training, BodybuildingThe Female Warrior Series is a programming designed to empower female athletes! Get stronger, leaner and mentally tough!
This version of the series is specifically designed for the Victory Team as they embark on their 35-Day empowerment journey.
This 6 week macrocycle is programmed for 7-day a week of training (3 lifts, 2 conditioning, 2 recovery). We start with an accumulation phase (weeks 1-3) and switch to an intensification phase (week 4-6) to finish off the program. As with all Wise Performance Lab programs you can count on developing the "full athletic spectrum," and in this case, a focus on aesthetics.
Let's come together and earn some sweat equity and build sustaining habits for the future!
Features7 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B
Prep
B
Squat Warm Up
- Double Leg Glute Bridge x10 - Quadruped Cat-Camel x10 - Quadruped Fire Hydrants to Donkey Kicks x6 each - Cook Squats x10 - Vertical Jumps x6 *You can Google any unfamiliar exercise.
C
Back Squat
3 x 10
D1
Cable Face Pull
4 x 12
D2
Lying Leg Curl
4 x 12
Conditioning
E
Tabata: Kickback, Curl, Plank Combo
Tabata for 16 minutes total: (20 secs of work with 10 secs rest at each exercise, then rotate to next exercise and continue for 16 minutes) - Cable Glute Kickback (right) - Cable Glute Kickback (left) - Plank - DB Bicep Curl
Recovery
F
1) Stretch any tight muscles or muscle groups used in the training session today. You can follow the attached video for a full body mobility flow, if you want. 2) Box Breathing x2-3 minutes (inhale 4 secs, hold 4 secs, exhale 4 secs, hold 4 secs)
Prep
A
Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B
Prep
B
- Tall Kneeling Hip Flexor Stretch x2 min each - Standing Single Leg Hip Abduction x10 each - Single Leg Glute Bridge x10 each - Single Leg RDL x 10 each - Tuck Jumps x10 *You can Google any unfamiliar exercise.
C
1-mile Run
D1
Russian Twist
4 x 30
D2
High Plank
4 x 1:00
Recovery
E
1) Stretch any tight muscles or muscle groups used in the training session today. You can follow the attached video for a full body mobility flow, if you want. 2) Box Breathing x2-3 minutes (inhale 4 secs, hold 4 secs, exhale 4 secs, hold 4 secs)
Prep
A
Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B
B
Recovery Walk
1 x 20:00
C
Full Body Recovery Yoga Flow 1
1 x 23:31
Prep
A
Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B
Prep
B
Press Warm Up
- Jumping Jacks x20 - Large/Small Circles x10 each - Thoracic Extensions over Foam Roller x15 - Alternating Contralateral Bird Dogs x6 each - Prone Lying Superman Row x10 - Behind the Head Dowel Press x10 *You can Google any unfamiliar warm up exercise
C1
DB Bench Press
3 x 10
C2
Single Arm DB Row
3 x 10
D1
Barbell Glute Bridge
4 x 12
D2
Banded Side Steps
4 x 12
Conditioning
E
Tabata: Goblet Squat, Crunch, Row
Tabata for 12 minutes total: (20 secs of work with 10 secs rest at each exercise, then rotate to next exercise and continue for 12 minutes) - DB Goblet Squat - Crunch - Cable Row
Recovery
F
1) Stretch any tight muscles or muscle groups used in the training session today. You can follow the attached video for a full body mobility flow, if you want. 2) Box Breathing x2-3 minutes (inhale 4 secs, hold 4 secs, exhale 4 secs, hold 4 secs)
Prep
A
Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B
Prep
B
- Tall Kneeling Hip Flexor Stretch x2 min each - Standing Single Leg Hip Abduction x10 each - Single Leg Glute Bridge x10 each - Single Leg RDL x 10 each - Tuck Jumps x10 *You can Google any unfamiliar exercise
C
Rower/Bike Intervals
6 x 20
D
Farmers carry
3 x 60
E1
Hanging Knee Raise
4 x 20
E2
High Plank
4 x 60
Recovery
F
1) Stretch any tight muscles or muscle groups used in the training session today. You can follow the attached video for a full body mobility flow, if you want. 2) Box Breathing x2-3 minutes (inhale 4 secs, hold 4 secs, exhale 4 secs, hold 4 secs)
Prep
A
Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B
Prep
B
Hinge Warm Up
- Double Leg Glute Bridge x10 - Quadruped Fire Hydrant to Donkey Kick x6 each - Quadruped Cat-Camel x10 - Single Leg RDL x6 each - Broad Jumps x6 - Barbell Good Morning x10 *You can Google any unfamiliar warm up exercise.
C
Deadlift
3 x 10
D1
DB Military Press
4 x 12
D2
Lat Pulldown
4 x 12
Conditioning
E
Tabata: DBs, Swings, Core
Tabata for 15 minutes total: (20 secs of work with 10 secs rest at each exercise, then rotate to next exercise and continue for 15 minutes) - Alternating DB Lunge - DB Triceps Kickback (Right) - DB Triceps Kickback (Left) - Kettlebell Swing - V-Ups
Recovery
F
1) Stretch any tight muscles or muscle groups used in the training session today. You can follow the attached video for a full body mobility flow, if you want. 2) Box Breathing x2-3 minutes (inhale 4 secs, hold 4 secs, exhale 4 secs, hold 4 secs)
Prep
A
Phase 1: 3-5 mins of low intensity bike/row/jog Phase 2: Dynamic Exercises x 10 yards each (high knees, butt kickers, side lunges, sweep through, instep lunge, open gate, close gate, cradle high step) Phase 3: Movement specific prep in B
B
Recovery Walk
1 x 20:00
C
Full Body Recovery Yoga Flow 2
1 x 28:13
