Basis Female Figure

Basis Health & Performance NY

Coach
Sarah Strange

Female Figure is a bodybuilding program tailored towards women that follows the Internal Strength Model from Functional Range Systems.

  • The Internal Strength Model is tissue-specific training rather than exercise-specific training. What that means is that exercises in this program are created or selected to target, develop, and strengthen the specific movements and qualities that make a joint a better joint while optimizing for muscle mass in a way that emphasizes the female figure. You will see a combination of traditional bodybuilding exercises, combined with innovative joint-specific training, and mobility exercises.

  • Conditioning utilizes heart rate technology with a combination of indoor and outdoor, machine and calisthenic exercises. Has zone 2 and HIIT

  • Kinstretch classes help further target recovery and movement deficits

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Self-Assessments for Personalization
Learn how to tailor the program to target your deficits and load movements within your current capacity while developing capacity where you need it. Self assessments tell you how deep you should squat, if you can deadlift from the floor, how low you should bring the bar down in a bench press or if you should do overhead or incline movements. Different bodies need to train in different ways.
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Integrated Mobility Training
This program targets it all because it's all training. We target improvements to all of your tissues- muscle, connective tissue, neurological, and joints. This helps you train and feel good from your training rather than getting more and more beat down over the years.
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Heart Rate Monitored Cardio
Training your heart without a monitor is like trying to find a destination without a map. We train in different zones to target specific energy systems and teach your body how to work more efficiently and improve top end performance.
Features
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Access to your coaches
Text access to your coach to get workout questions answered in realtime
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Programming 7 days per week
Daily strength, conditioning, and Kinstretch training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Training program with instructional videos and live classes, workout tracker, and coach messaging all in one app!
Equipment
Required
Dumbbells // Bench // Ankle Weights- 2.5, 5, 10# // Resistance/Pull-up Assistance Bands // Sliders // Pull-up Bar or Lat Pulldown
Recommended
Pulley or Cable System // Barbell and Bumpers // Plyo Box // Kettlebells // Hip Thrust Low Box and Bar Pad
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Kinstretch

A

Kinstretch Full Class: Full Body with End Range Options for Hips and Shoulders

1 x 1

Monday
Lower Body, Lumbar Flexion: Space Creation, Strength, & Hypertrophy

A

Full Body CARs Routine

1 x 3

B1

90/90 PAILs & RAILs

1 x 2:00

B2

Spine Capsule PAILs & RAILs

1 x 2:00

C1

GHD Spine Segmentation for Flexion/Extension

2 x 1:00

C2

Hip Dips (Super ROM Hip Raise)

1 x 1:00

C3

Hip CARs

1 x 3

D1

Weighted Step Ups

3 x 0:45

D2

Slider Hamstring Curls

3 x 1:00

D3

Hip Abductor/ Hip Lateral Loading

3 x 1:00

D4

Cable/Pulley Straddle Adductor

3 x 1:00

E

Hip Exterior Rotation w Band for Posterior Capsule

1 x 5

Tuesday
Upper Body: Space Creation, Strength, Hypertrophy 

A

Full Body CARs Routine

1 x 1

B

Shoulder Internal Rotation PAILs & RAILs

1 x 2:00

C

Weighted Shoulder Axial Rotations Two Ways

1 x 1:00

D1

Bench Press

3 x 0:45

D2

1-Arm DB Row

3 x 1:00

D3

Elbow Rotation Triplet

3 x 1:00

D4

Side Lying Reverse Fly or Pulley Rear Delt Full Range Training

3 x 1:00

E1

Bent Arm Shoulder Horizontal Abduction PAILs/RAILs

1 x 1:00

E2

Banded Shoulder Axial Rotations in Extension

1 x 2:00

Wednesday
Cardio

A

Machine or Outdoor Zone 2

1 x 45:00

Thursday
Lower Body, Lumbar Extension: Space Creation, Strength, Hypertrophy

A

Full Body CARs Routine

1 x 3

B1

Continuous Tension Hip External Rotation

1 x 2:00

B2

Weighted Tibial Axial Rotations

1 x 1:00

B3

Spine Capsule PAILs & RAILs

1 x 2:00

B4

Hip Extension PAILs/RAILs, Hip Flexor Stretch , Couch Stretch

1 x 2:00

C

Side Lying Hip Axial Rotation on Bench (loaded)

1 x 2:00

D1

Banded Hip Thrust

3 x 0:20

D2

Straight Leg Cable Kick-Backs

3 x 1:00

D3

Continuous Tension Calf Raise

3 x 1:00

D4

Slider Hamstring Eccentrics

3 x 1:00

D5

DB Reverse Lunge

3 x 1:00

E

Side-Lying Hip CARs

1 x 1:00

Friday
Upper Body, Upper Back:  Space Creation, Strength, Hypertrophy

A

Full Body CARs Routine

1 x 1

B1

Dynamic Isometric Shoulder IR-Ab/Adduction

1 x 1:00

B2

Gymnastics Wrist Drills

1 x 1

C1

Shoulder Flexion PAILs & RAILs

1 x 2:00

C2

Band Resisted Shoulder Flexion Lift-Offs

1 x 0:30

C3

Prone Shoulder CARs

1 x 5

D1

Lat Pulldown

2 x 0:25

D2

Seated DB Press

2 x 1:00

D3

Lateral to Front Raise Eccentric with Torso Rotation

2 x 1:00

D4

Banded T-Row

2 x 1:00

D5

Weighted Push-ups

2 x 1:00

E

Supine Weighted Swimmer

1 x 1:00

Saturday
Cardio- Zone 2 and HIIT

A

Lactic Intervals

4 x 0:30 @ 3:00

B

Machine or Outdoor Zone 2

1 x 30:00

Coach
coach-avatar Sarah Strange

Sarah Strange is a current owner at Basis Health & Performance where she coaches clients in strength, conditioning, Kinstretch, and nutrition. She is the former Director of Programming and head of the Olympic weightlifting program and nutrition coach at NorCal Strength & Conditioning. She's also a former CrossFit gym owner, former Polestar Pilates instructor, and a former ballet dancer.

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Basis Female Figure
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Basis Female Figure
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Basis Female Figure
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Basis Female Figure