Menopause Strong DUMBBELLS
Homegrown Fit Menopause Body Blueprint Coaching
Mobility, Functional Fitness, Strength & ConditioningONGOING program Made for beginner - to - intermediate experience. Requires Dumbbells up to at least 100 pounds per hand, and an adjustable Bench (or MacGuyver approach to utilizing household furniture as substitutes)
Prep
A
Warm-up Block 8
1. Hip Airplane Foam Roller Inside Leg - 8 Reps Per Leg 2. Side Plank Reach - 30 Sec. Per Side
B
Depth Jump
3 x 3
C
Front Squat & Back Swing
5 x 8
D
DB Row Decline Single-Arm
3 x 16
E1
Walking Lunge Dumbbell
3 x 16
E2
Hand Release Push-Up HGF
F1
Biceps Hammer Curl in Supported Low Squat
3 x 10
F2
DB Rear Delt Fly
3 x 10
Prep
A
Warm-up Block 8
1. Hip Airplane Foam Roller Inside Leg - 8 Reps Per Leg 2. Side Plank Reach - 30 Sec. Per Side
B1
DB Push Pressing
3 x 10
B2
Russian Twist WB Slam/Block chops
3 x 20
C
DB Chest Press One Arm
5 x 14
D1
Lumbar Flexion ENG, Supine - Decline
D2
Lateral Flexion Standing Overhead
3 x 12
E
Zone 5 SIT Training
4 x 0:30
Prep
A
Warm-up Block 8
1. Hip Airplane Foam Roller Inside Leg - 8 Reps Per Leg 2. Side Plank Reach - 30 Sec. Per Side
B
Broad Jump Progression
3 x 2
C
DB Deadlift HGF
5 x 6
D
Pendlay Row Kettlebell
3 x 10
E1
DB Romanian Deadlift
3 x 10
E2
Bench Dips Intensity Options
When you join a team you’re getting more than programming, you’re joining an online community.
Menopause Strong DUMBBELLS
Menopause Strong DUMBBELLS
Menopause Strong DUMBBELLS
