Build Adult Group
Build the Wall
Functional Fitness, Functional Training, Strength & ConditioningThe Build Ladies Group is a group of strong, competitive ladies who work hard to meet their goals. We currently have 7 "in-person" members who train at our physical gym. But we are looking to add remote clients to join our community and work together to reach our respective goals.
Each session has a comprehensive movement-based warm up to prepare the body for the session.
From there we focus on one main lift (Squat variation, Bench variation or Deadlift variation) paired up with a complimentary assistance movement.
We then finish the session with 1-2 Metabolic Circuits to work on building muscle while increasing our heart rate.
This program has 3 session per week and typically take 45-60 minutes to complete.
Regular goal check-ins are an integral part of the program.
Video exercise form checks are included in the program as well.
Conditioning
A
Movement Prep
Bird Dogs x 8 reps Plank & Side Plank - 10 seconds each position Glute Bridge x 20 reps Circuit Hip Circle Walks x 1 trip each Band Rows x 10 3 station squat x 5 DB Curl & Press x 10
B
SSB Box Squat
6 x 7 @ 60, _ , _ , _ , _ , _ lb
C
DB Bench Press
4 x 10
Conditioning
D
Metabolic Circuit C
3 rounds Landmine Reverse Lunge x 8 Plank x 30 sec 1 Arm DB Row x 8
Circuit
E
1 round Medicine Ball to Chest x 8 Farmers Carry x 1 trip down and back Med Ball Slam x 8
Conditioning
A
Movement Prep
Bird Dogs x 8 reps Plank & Side Plank - 10 seconds each position Glute Bridge x 20 reps Circuit Hip Circle Walks x 1 trip each Band Rows x 10 Box Squat Hip Circle Holds x 30 sec DB Curl & Press x 10
B
Overhead Press
5, 3, 3, 3, 3 @ 35, _ , _ , _ , _ lb
C
Step-Ups
4 x 8 @ 35 lb
Conditioning
D
Metabolic Circuit C
3 rounds 1 Leg RDL x 8 Bird Dog Row x 8 1 Arm DB Press x 8
CIRCUIT
E
3 rounds BB Curls x 8 Dips x 8RPE Banded Suitcase Carry Marches x 12
Conditioning
A
Movement Prep
Bird Dogs x 8 reps Plank & Side Plank - 10 seconds each position Glute Bridge x 20 reps Circuit Hip Circle Walks x 1 trip each Band Rows x 10 Box Squat Hip Circle Holds x 30 sec DB Curl & Press x 10
B
Deadlift
5 x 4 @ 75, _ , _ , _ , _ lb
C
Incline DB Bench Press
4 x 9
Conditioning
D
Metabolic Circuit C
3 rounds Goblet Squat x 10 Paloff Birddog x 10 (each side) DB Straight Legged Deadlift x 10 Inverted Row x 10
Circuit
E
Y Raise x 10 Kettlebell Plank Drag Through x 10 Front Rack Carry x 2 trips (1 each arm)
Kyle Woods
Certified Strength & Conditioning Specialist through the NSCA PE teacher and movement enthusiast Competitive Powerlifter
We can walk with you on your fitness journey; give you guidance, give you confidence and hold you accountable. Let's build your wall together!
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Build Adult Group
Build Adult Group
Build Adult Group
