Strong as a Mother
Build the Wall
General Fitness, Functional Fitness, Functional Training, Strength & ConditioningExcellent program for Women/Mothers to build a base of functional fitness and strength. This program is perfect for the beginner/intermediate lifter. The program features 2 "gym" days with compound resistance exercises, all of which can be done in a basic "garage" gym or commercial gym. The program also features 2 "bodyweight" days that only require your bodyweight and some space to complete.
As a Certified Strength & Conditioning Specialist the program is very well thought out and has been used with my clients for an extended period of time with great results.
Prep
A
Movement Prep
Bird Dogs x 8 reps McGill Curl Ups x 10 reps Plank & Side Plank - 10 seconds each position Bear Crawl Shoulder Touches x 5 each side Glute Bridge x 20 reps
B
Push-Up
1 x 9
C
Air Squat
1 x 12
D
Hand Release Push-Up
1 x 9
E
Split Squat
1 x 8
F
Push-up (from knees)
1 x 9
G
Single Leg Glute Bridge
1 x 8
H
Hand Release Push-ups (from knees)
1 x 9
I
YTI's
1 x 5
Conditioning
A
Movement Prep
Bird Dogs x 8 reps McGill Curl Ups x 10 reps Plank & Side Plank - 10 seconds each position Bear Crawl Shoulder Touches x 5 each side Glute Bridge x 20 reps
B
Bench Press
3 x 6
Conditioning
C
Metabolic Circuit A
Complete as many rounds as possible in 5 minutes Kettlebell Swings x 8 DB Military Press x 8 Russian Twists x 10
Conditioning
D
Metabolic Circuit B
Complete as many rounds as possible in 5 minutes Goblet Squat x 8 reps DB Curls x 8 reps Dead Bugs x 10 reps
Conditioning
A
Movement Prep
Bird Dogs x 8 reps McGill Curl Ups x 10 reps Plank & Side Plank - 10 seconds each position Bear Crawl Shoulder Touches x 5 each side Glute Bridge x 20 reps
B
3 Position Air Squat
3 x 6
C
Diamond Push-ups (from knees)
3 x 7
D
Glute Bridge
3 x 8
E
YTI's
3 x 5
F
Mule Kick
3 x 12
Conditioning
A
Movement Prep
Bird Dogs x 8 reps McGill Curl Ups x 10 reps Plank & Side Plank - 10 seconds each position Bear Crawl Shoulder Touches x 5 each side Glute Bridge x 20 reps
B
Safety Bar Squat
3 x 6
Conditioning
C
Metabolic Circuit C
Complete as many rounds as possible in 5 minutes DB RDL x 8 reps DB Incline Bench x 8 reps Plank x 20 seconds
Conditioning
D
Metabolic Circuit D
Complete as many rounds as possible in 5 minutes Split Squat x 8 reps Face Pulls x 10 reps Side Bends x 10 reps
Kyle Woods
Head Coach - Build Performance Certified Strength & Conditioning Specialist through the NSCA PE teacher and Powerlifter with over 15 years training experience.
Goals are met by doing the little things each day that add "bricks" to your wall. This program will help build a foundation of functional strength to kickstart your fitness journey.
Get Strong as a Mother
Kris Accetta
Personal Training Client
Verified Athlete"I train 3 days a week with Kyle and it has been an excellent experience. He is knowledgable and is helping me achieve my personal goals. I would recommend Build Performance to all of my family and friends."
