Wise Performance Lab

Functional Fitness, General Fitness, Women's Training, Bodybuilding
Coach
Joe Wise

The 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!

Features
7 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell // Kettlebells // Dumbbells // Squat Rack 
sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Lift 1

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)

Monday
Week 1 Conditioning 1

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)

Tuesday
Week 1 Recovery 1

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

Wednesday
Week 1 Lift 2

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)

Thursday
Week 1 Conditioning 2

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)

Friday
Week 1 Lift 3

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)

Saturday
Week 1 Recovery 2

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

The Female Warrior: Victory Edition