BodyGoals
Framewrk
Women's TrainingBodyGoals is a program primarily designed for women who break the mold. We teach new techniques in lifting weights and select exercises targeted to build those coveted feminine curves and uncover all the gorgeous definition you already have. If the group class environment is not hitting for you or you have reached a plateau in your independent training and you're ready to see actual change in your physique, BodyGoals is for you.
We start with introducing the program and build through a cycle of ~8 weeks, gradually adding weight and intensity to unleash the power within you. This is a whole body program with a focus on bringing out the "x" frame: strong shoulders, snatched waist, and strong round glutes.
We are a collective of women from all backgrounds devoted to uplifting one another and promoting a positive environment for change. Join us!
A1
Deficit Floating Barbell Deadlifts
3 x 10
A2
Zercher Squats
3 x 10
B
Box Squat
3 x 10
C
Barbell Hip Thrust 1 1/2
3 x 10
D
Walking Lunges
1 x 50
E
Free Time
A
Incline Bench DB Press
3 x 10
B
High Incline Reverse Shoulder Press
3 x 10
C
Cuban press
3 x 10
D
Converging Chest Press Machine
3 x 10
E
Behind the back low cable lateral raise
3 x 10
F
Rear Delt Cable Crossover
3 x 10
G
Free Time
A
Interval Cardio
1 x 20:00
B
Low Intensity Steady State Cardio
1 x 20:00
A1
Seated Ham Curl Machine
3 x 10
A2
Leg Extension Machine
6 x 10
B
Leg Press- Glute Bias
3 x 10
C
Leg Press-Glute then Quad Focus
3 x 10
D1
45 degree extension-glute focus
3 x 10
D2
Glute Medius Cable Kickback
3 x 10
E
Free Time
A
High Incline Cable Lat Pulls
3 x 10
B
Rhomboid Cable Pull Down
3 x 10
C
Chest Supported TBar Row
3 x 10
D
Triceps Cable Cross overs
3 x 10
E
Preacher curls
3 x 10
F
Free Time
A
Safety Squat Bar Reverse Lunges
3 x 10
B
Smith Machine Kickbacks
3 x 10
C
Barbell Glute Bridge
3 x 10
D
Glute Ham Raise
3 x 10
E
Landmine Sissy Squat
3 x 10
F
Calf Raise-bodyweight
10 x 5
A
Glute Bridge vs Hip Thrust
1 x 1
Rue Hemming
Rue is a midlife mom of 2 and trainer specializing in guiding women through safe and progressive training protocols. Dissatisfied with the status quo for women's fitness options and the intimidating gym atmosphere, she set out to build a community of women in the weight section: knowledgeable, confident, and on the path to joyously fulfilling their goals.
Heidy Williamson
Heidy is a NASM-certified CPT who dramatically changed her approach to training in December 2019 from one that was unstructured and aspirational to a totally new mindset focused on personal growth in and outside the gym. Her mission is to build up the women around her with encouragement and knowledge to feel strong, powerful and confident about themselves.
When you join a team you’re getting more than programming, you’re joining an online community.
BodyGoals
BodyGoals
BodyGoals
