Own the Day: Bridal Prep Program

Wise Performance Lab

Women's Training
Coaches
Joe Wise and Ali Wise

This program is designed for those who are a few months away from their big day. Let us at WPL help you rock that dress on your wedding day!

This progressive 12-week program is incorporates everything you will need in preparation for your dress. You will see a good mix of cardio (with work in all 3 energy systems) and lifting. We focus on glute, core, back and arm development to ensure you will build a ton physique. The best part is, all 5 workouts each week will take you less than 60 minutes to complete!

Let's face it, wedding planning is stressful enough. Don't let your fitness fall behind during this busy time! This program will hold you accountable along the way! We are available for any and all questions while you complete this program.

$39
Get Own the Day: Bridal Prep Program
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Build the Physique You Want
This program is designed to help you unlock your body composition/physique goal! Our science-based, progressive program will give you everything you need to reach your goals. Keep in mind, body composition is all about calories in & calories out. We will help you with the "calories out" portion of that equation. If you handle the "calories in" portion of the equation, your potential is limitless!
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Improve Strength, Mobility, & Fitness
This program will progressively help you build strength and fitness! You will get stronger, improve your mobility and build more conditioning, while you work toward your aesthetics goals!
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Build Your Knowledge
Our goal is to deliver world class level programming, but also world class knowledge. Our Team includes experts with doctoral level knowledge of human movement! We want you to understand the theory of the programming, the intent of the movements, and the layers of progression we use! We want you to understand why you are hitting your goals!
Features
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Access to Your WPL Coaches 24/7
You have access to us 24/7. We will always be available to answer all of your questions and discuss programming theory and techniques!
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Programming 5 days per week
2-3 lifting sessions weekly (compound lifts, followed by full-body accessory work) 1-2 conditioning sessions weekly (various intensity & volume)
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Videos Examples for Every Exercise
Instructional videos for every exercise, to guide your training and make execution easy. No more guessing if you are doing the correct movement!
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We Give Specific Details for Every Exercise
We give detailed explanations for the intent and execution of each exercise. We outline all form cues, intensity intent, rep tempos, & rest intervals!
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The Program Lives on the TrainHeroic App
You will have access to your programming 24/7. Our app also allows you to track all of your workouts to make progressions easy and seamless!
Equipment
Required
Barbell // Dumbbells
Recommended
Kettlebells // Cardio Equipment
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Lift 1

Prep

A

Hinge Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Single Leg RDL, Good Mornings, Broad Jump *Review the attached videos for more information/explanation!

B1

Barbell RDL

4 x 6

B2

Front Plank on Elbows

4 x 45

C1

Seated Cable Row

3 x 10

C2

Tricep Rope Pulldowns

3 x 10

Conditioning

D

Tabata Circuit: Thruster, Core, Lunge

Tabata for 9 minutes total: (20 secs of work with 10 secs rest at each exercise, then rotate to next exercise and continue for 9 minutes) - DB Thruster - V-Up - DB Goblet Side Lunge

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Monday
Week 1 Conditioning 1

Prep

A

Conditioning/Run Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!

B

Easy Paced Cardio

1 x 30:00

C1

Crunches

3 x 20

C2

Side Plank on Elbows

3 x 1:00

C3

Superman

3 x 10

Recovery

D

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Tuesday
Week 1 Lift 2

Prep

A

Press Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Jumping Jacks, Large Shoulder Circles, Small Shoulder Circles, Thoracic Extension Over Foam Roller, Alternating Bird Dog, Prone Superman Row, Behind Neck Band Press *Review the attached videos for more information/explanation!

B1

45 Degree Incline DB Bench Press

4 x 6

B2

Hollow Hold

4 x 00:45

C1

Alternating DB Curl

3 x 24

C2

Reverse Hyper Holds on Bench

3 x 8

D1

Banded Side Steps

3 x 24

D2

KB Russian Twist

3 x 20

D3

DB Farmer's Carry

3 x 1:00

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Wednesday
Week 1 Conditioning 2

Prep

A

Conditioning/Run Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Half Kneel Hip Flexor Stretch, Standing Hip Abduction, Single Leg Glute Bridge, Single Leg RDL, Tuck Jump *Review the attached videos for more information/explanation!

B

Rower/Bike Intervals

3 x 500

C

Recovery Walk

1 x 10:00

D

Full Body Recovery Yoga Flow 1

1 x 23:00

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Thursday
Week 1 Lift 3

Prep

A

Squat Warm Up

Phase 1 (Heat Up) = 3-5 minutes of low to moderate (jog, bike, row, etc...) Phase 2 (Loosen Up) = 3-5 minutes of dynamic stretching Phase 3 (Fire Up) = Double Leg Glute Bridge, Quadruped Fire Hydrant to Donkey Kick, Cat Cow, Cook Squat, Vertical Jump *Review the attached videos for more information/explanation!

B1

Front Squat

4 x 6

B2

Hanging Knee Raise

4 x 10

C1

Chin-Up

4 x 6

C2

Single Leg Calf Raise

4 x 30

Full Body Circuit: Plank, Swing, Push Up

D

5 Rounds for Time: - 1 min Front Plank - 10 KB Russian Swings - 10 Push Ups (on knees if needed)

Recovery

E

Cool Down

The goal of our cool down is to let our heart/circulatory system recovery (we want our heart rate to drop below 100 bpm before finishing the training session) Additionally, we want to take advantage of our literally warm body to work on mobility. Part 1 = Complete 3-5 minutes of static stretching. Work on any muscles that feel tight and on the primary muscle groups we trained in this session. See the attached video for a suggested static stretching flow! Part 2 = Box breathing while laying supine. Complete 2-3 minutes of diaphragmatic breaths (4 sec in, 4 sec hold, 4 sec out, 4 sec hold). See the attached video for explanation!

Coaches
More from Wise Performance Lab
coach-avatar Joe Wise

Owner/Head Coach - Doctorate of Physical Therapy (DPT), Board-Certified Sports Clinical Specialist (SCS), Certified Strength & Conditioning Specialist (CSCS), Tactical Strength & Conditioning Facilitator (TSAC-F), USA Weightlifting Level 1 (USAW-1)

coach-avatar Ali Wise

Owner/Health Coach - Physician Assistant (PA-C), Precision Nutrition 1 (PN1)

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Let's Get To Work!

Join today and let's get to work together! Let us give you the most science-based programming! Your big day will be perfect lets start preparing for it NOW!

Get Own the Day: Bridal Prep Program
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FAQs
Who is this program for?
This program is designed for brides looking to improve their body composition and physique! The program uses higher intensity training methods (shorter rest intervals, circuits/Tabata, full spectrum energy system conditioning) to keep your heart rate high during your training to burn more calories!
How much lifting experience do I need?
You do not need any prior lifting experience! This program is designed for the novice or intermediate person. We pride ourselves on giving great exercise instructions to make sure you understand each exercise and intent behind every part of the programming. We also attach videos for every movement!
How many days a week and how much time is needed for each day?
We program out 5 training sessions a week that typically take 45-60 minutes to complete (from warm up through cool down). This program uses 3-4 lifting days & 1-2 conditioning days per week!
What if I don't understand a specific movement or part of the program?
Reach out to us on the convenient messaging feature in the app. We will answer all of your questions ASAP. We love chatting with our athletes and clients!
How often do the workouts change?
This is not your typical program that uses the same exercises & gets boring. We balance the need for longer progressions, with keeping the workouts fresh. We program primary lifts for 6-8 wks, while varying our accessory work/conditioning every 3-4 wks. We also change set/rep schemes every 3-4 wks!

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