We Stay Motivated

Women's Training, Functional Fitness, Bodybuilding
Coach
J Lezama

Features
6 sessions per week
Must use App app to view and log training
Team Training

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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
W5 D1: Lower 1

A1

Side Lying Hip Abduction - Straight Leg

A2

Plank with Shoulder Taps

A3

BW Good Morning

B

Elevated DB Reverse Lunge

C

DB Romanian Deadlift

D

HS V Squat (Quad Focused)

E

Leg extension

F

DB Lateral Raise

G

SB Rollout

H

Straight Bar Cable Curl (Bicep)

I1

Anterior Delt/Bicep Stretch- Wall

1 x 30

I2

Distal Hamstring stretch (Sing leg)

1 x 30

I3

Standing Calf Stretch

1 x 30

I4

Glute Stretch- Prone

1 x 30

I5

Couch Stretch

1 x 30

Monday
W5 D2: Upper 1

A1

Banded Face Pulls

A2

Shoulder Internal Rotation @ Side

A3

Shoulder External Rotation @ Side

A4

Banded Tricep Extension

B

HS Incline Press - Plate Loaded

C

Flat DB Bench press

D

Chest Supported DB Row

E

1/2 Kneeling Pulldown - Band/Cable

F

1/2 Kneeling Rotation - Band/Cable

G

Lying Leg Curl

H1

DB/KB Glute Bridge

H2

Seated Calf Raise

I1

Distal Hamstring stretch (Sing leg)

1 x 30

I2

Glute Stretch- Prone

1 x 30

I3

Chest Stretch Wall/Door

1 x 30

I4

Lat stretch- Doorway

1 x 30

I5

Overhead Tricep Stretch

1 x 30

Tuesday
Low Intensity Conditioning

A

Treadmill Work

B1

Distal Hamstring stretch (Sing leg)

1 x 30

B2

Standing Calf Stretch

1 x 30

B3

Glute Stretch- Prone

1 x 30

B4

Couch Stretch

1 x 30

Wednesday
W5 D3: Lower 2

A1

Banded TKE's

A2

Side Plank

1 x 30

A3

BW Split Squat

A4

Anterior Tibialis Raise

B

Front Squat

C

Banded/Cable Pull through

D1

Leg extension

D2

Clamshells

E

Seated Leg Curl

F

Decline Reverse Crunch

G

DB OH Tricep Extension

H

Bent Over Rear Delt fly

I1

Overhead Tricep Stretch

1 x 30

I2

Pigeon Stretch

1 x 30

I3

Brettzel 1

1 x 30

I4

Distal Hamstring stretch (Sing leg)

1 x 30

I5

Couch Stretch

1 x 30

Thursday
W5 D4: Upper 2

A1

Side Lying Adductor Raise (Straight leg)

A2

BW Good Morning

A3

BB Row

B

Deadlift (Conventional)

C

Seated Row - Single Arm

D

Pull-ups

E

Seated Dips - Machine (Tricep Press)

F

Standing Calf Raise - Machine

G1

Seated DB Curl (Alternating Bicep)

G2

Push Up

H1

Overhead Tricep Stretch

1 x 30

H2

Lat stretch- Doorway

1 x 30

H3

Anterior Delt/Bicep Stretch- Wall

1 x 30

H4

Standing Calf Stretch

1 x 30

H5

Kneeling Hamstring Stretch

1 x 30

Friday
W5 D5: Accessory Work [Optional]

A1

Banded TKE's

A2

Clamshells

A3

Glute Bridge

A4

Goblet Squat

B

BB Squat

C

DB Shoulder press - Standing

D1

DB Lateral Raise

D2

Bent Over Rear Delt fly

D3

Wrist flexor stretch - Quadruped dynamic

E

Incline DB curls (Bicep)

F

Tricep Rope Pulldown

G

Treadmill Work

H1

Overhead Tricep Stretch

1 x 30

H2

Anterior Delt/Bicep Stretch- Wall

2 x 20

H3

Glute Stretch- Prone

1 x 30

H4

Distal Hamstring stretch (Sing leg)

1 x 30

H5

Couch Stretch

1 x 30

FAQs
What experience level?
I'd recommend at least 1 solid year of consistent training. Intermediate to Advanced lifters will fit right in.
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