Unusual Babes
We Stay Motivated
Women's Training, Functional Fitness, Bodybuilding, Functional TrainingThe training team for goal-driven women grinding towards daily progress in and out of the gym.
It's GROWING SZN LADIES!! & this is the QUEEN of strong n sexy training teams. We prioritize performance and longevity just as much as we prioritize growing the lower body 🍑. An exquisite recipe for bulletproof confidence!
Unusual Babes is carefully designed for women with a consistently busy schedule that still want to prioritize their training.
Our training is thoroughly programmed to attack all our goals during the 4 day lift week. On weeks where you find yourself with extra time, optional extra work days are programmed as an extra cherry on top.
Surround yourself with like-minded women to propel your growth. Behind every successful women is a tribe of other successful women who have their back.
Your days of walking into the gym and deciding your plan "as you go" don't work anymore. Your days of figuring it out on your own take way too long.
You want to move better, get stronger, and improve your naked confidence?! You'll need the right coach, the right training, and the right environment. Here you get all three.
Let's start growing!
Prep
A
Lower 1 Prep
2 rounds done in a superset or giant set fashion: 1. Side Lying Hip Abduction (Straight Leg) x 10-15 reps/side -Comment the band used -Swaps: Clamshells 2. Plank with Shoulder taps x 4-8 reps/side - Feel free to start with a wider base with your feet. This will create a more stable position. Once you get better at these you can start narrowing the distance between your feet. -Do your best to prevent your hips from rotating to either side as you lift the hand off. 3. BW Good Morning x 10 reps -Stretch and contract the hamstrings/glutes. Practice keeping the trunk braced throughout the movement. Comment anything you'd like to take note of for future reference (reps, weight, set-up/position)
B
Elevated DB Reverse Lunge
C
DB Romanian Deadlift (RDL)
D
HS V Squat (Quad Focused)
E
Leg extension
F
DB Lateral Raise
G
Stability Ball Rollout
H
Straight Bar Cable Curl (Bicep)
Recovery
I
Lower Cooldown
Stretch 1 round minimum of 30 sec/side: 1. Bicep Stretch on wall/post 2. Distal Hamstring stretch 3. Standing Calf Stretch 4. Glute Stretch 5. Couch Stretch (For Quads & Hip flexors)
Prep
A
Upper Body Prep 1
*1 rounds x All 10-15 reps/ea* You can do all these with a band but if you don't have one cables work too. 1. Face pull with External Rotation 2. Y's 3-4. ER/IR @ side 5. Tricep Extension (single arm preferred)
B
Flat DB Bench press
C
HS Incline Press - Plate Loaded
D
Chest Supported DB Row
E
Split Squat Rotation (Band/Cable)
F
Lying Leg Curl
G
DB/KB Glute Bridge
H
Seated Calf Raise
Cooldown
I
Stretch 1 round minimum of 30 sec/side: 1. Distal Hamstring stretch 2. Glute Stretch-Prone 3. Chest Stretch on wall/post 4. Lat Stretch 5. Overhead tricep Stretch
A
Treadmill Work
Recovery
B
Lower Cooldown
Stretch 1 round minimum of 30 sec/side: 1. Distal Hamstring stretch 2. Standing Calf Stretch 3. Glute Stretch 4. Couch Stretch (For Quads & Hip flexors)
Prep
A
Front Squat Prep 2
1-2 rounds done in a superset or giant set fashion: ***Anterior Tibialis raise minimum 2 sets*** 1. Banded TKE's x 8-10 reps/side *Take note of band used 2. Side Plank x 20-30 sec *Make sure the hips aren't dragging. 3. BW Split Squats x 8-10/side *Push your working knee forward over your toes as you go down. This will work your ankle mobility and load the quad. *Really focus on using the quad muscles to get up *Double check your stance is not too far 4. Anterior Tibialis Raise x 8-12 reps (MINIMUM 2 SETS) *Take note of the distance your feet are from the wall. *When ready progress by moving further out
B
Front Squat
C
Leg press - Single leg
D
Seated Leg Curl
E
Leg extension
F
Seated Hip Abduction - Machine
G
DB OH Tricep Extension- Single Arm
H
Decline Reverse Crunch
Cooldown
I
Stretch 1 round minimum of 30 sec/side: 1. Overhead tricep Stretch 2. Pigeon stretch 3. Brettzel 1 4. Distal Hamstring Stretch 5. Couch Stretch
Prep
A
*1-2 rounds x All 8-15 reps (Do enough till you start feeling a little pump)* 1. BW Good Morning 2. Banded Lat Pullover (or Cable) 3. Glute Bridge
B
Deadlift (Conventional)
C
Seated Cable Row - Single Arm
D
Pull-ups
E
Push Up
F
Seated DB Curl (Alternating Bicep)
G
Machine Rear Delt Fly
H
Seated Dips - Machine (Tricep Press)
Cooldown
I
Stretch 1 round minimum of 30 sec/side: 1. Overhead tricep stretch 2. Lat stretch 3. Bicep Stretch 4. Kneeling Hamstring Stretch
Prep
A
Upper Body Prep 1
*1 rounds x All 10-15 reps/ea* You can do all these with a band but if you don't have one cables work too. 1. Face pull with External Rotation 2. Y's 3-4. ER/IR @ side 5. Tricep Extension (single arm preferred)
B
Seated DB Shoulder Press
C
Tricep Pushdown - Cable Straight Bar
D
DB Hammer curl (Alternating)
E
Leaning Lateral Raise - Single arm
F1
Chest supported Rear delt fly
F2
Wrist flexor stretch - Quadruped dynamic
G
Treadmill Work
Cooldown
H
Stretch 1 round minimum of 30 sec/side: 1. Distal Hamstring Stretch 2. Standing Calf stretch 3. Brettzel 1 4. Overhead Tricep stretch 5. Anterior Delt/Bicep stretch
Jeremy Lezama
After 11 years in the industry, I am extremely confident our detailed coaching PAVES THE ROAD TO LASTING RESULTS. After learning so much from trial & error throughout the years I'd even say my experience outweighs my degrees & certifications in performance. It all came down to a lack of quality guidance. That's why I aim to be that coach for you! SAVE TIME, energy, and $$$ by learning with us!
Get stronger, move better, and build your physique confidence with other badass women. See for yourself! Click below for a whole week on me.
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DJ Concha
Real Estate Professional
Verified Athlete"Tremendous coach. Very knowledgable and extremely dedicated to helping you reach your goals. J has been instrumental in helping me build confidence."
Jessie Valdez
US Airforce
Verified Athlete"Having a coach like J and being part of Unusual Babes truly pushes you to another level. There’s no getting comfortable with your progress here, your potential is empowered every week."
Samantha Villagomez
Nursing student (full time)
Verified Athlete"This training team encourages, motivates, and teaches you everything you need to know! PLUS the women’s group is what pushes me to show up even when I don’t want to."
When you join a team you’re getting more than programming, you’re joining an online community.
Unusual Babes
Unusual Babes
Unusual Babes
