Project Alphemale (Women's Specialization Program)

Valdez Strength & Performance

Coach
Miguel Valdez

Welcome to Project Alphemale!

If you’re new to Valdez Strength & Performance, we want to thank you for trusting us with your health and nutrition goals! If you’re a returning team member – WELCOME BACK!

What is an Alphemale?

Simply put, it’s the Alpha Female.

In our society and in most cultures, there seems to be an extra emphasis on men being the “alpha”. Especially in the fitness industry, brands and trainers will often refer to alpha males as being head of the household or someone who commands respect and authority. The highest-ranking individual.

But let’s be real, this program is not about that.

This is about the working moms who have been painstakingly working and come home to care for their family.

This is about the strong, female executives that have had to scratch and claw their way up the corporate ladder just to have a chance for a fair wage.

This is about the sisters, daughters, aunties, wives, girlfriends, and other strong females that deserve to have something catered to them.

We aim to maximize your potential by providing you with the necessary tools and community to support you.

**JOIN THE TEAM AND BECOME THE BEST VERSION OF YOURSELF. **

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TRAIN SMART AND STOP GUESSING
This program includes everything you need to ensure that your workouts are effective towards your goals. Each workout includes what exercises to perform, video demonstrations, number of sets, reps, progress tracking, exercise substitutions and more.
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YEAR-ROUND PLANNED PROGRAMMING
This program runs year-round, meaning you can hop in at anytime! Every month you will receive a new 4-Week program to follow, these are created from both field-based experience and evidence-based training protocols to ensure every second you spend in the weight room is purposeful and with reason.
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COACH ACCESS AND COMMUNITY
Have questions about the program? Unsure if your form is correct? Need tips on exercise and nutrition? With this program you will have direct access to Miguel (your coach) and other like-minded individuals to answer any questions you may have, help push your limits, hold you accountable, celebrate wins and provide the feedback you need to grow.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
GYM ACCESS
Recommended
GLUTE BANDS // RESISTANCE BANDS // FOAM ROLLER
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

Prep

A

ALPHEMALE Lower Body Warm Up 1

A1 5-10 min Low Intensity Cardio (Treadmill, Elliptical, Bike, Stair Master) B1 Foam Roll Quads - 30s Per Side B2 Foam Roll IT Band - 30s Per Side B3 Foam Roll Hamstrings - 30s Per Side B4 Foam Roll Adductors - 30s Per Side C1 Couch Stretch - 30s Per Side C2 Elevated Pigeon Stretch - 30s Per Side C3 Adductor Rock Backs - 12-15 Reps Per Side

B

Hip Thrust

3 x 12

C

DB Deadlift

3 x 15

D

Bodyweight Reverse Lunge

3 x 20

E

Seated Hip Abduction Machine

3 x 25

F

Plank

3 x 20

G

Roman Chair Leg Raises

3 x 10

Sunday
Week 1 Day 1

Strength/Power

A

Home Training 1 (No Equipment)

A1 Squat - Hold 15-30 seconds + 12-20 Reps A2 Push Up - Hold 15-30 seconds + 8-15 Reps A3 Hip Thrust - Hold 15-30 seconds + 12-20 Reps A4 Banded Row - Hold 15-30 seconds + 8-15 Reps A5 Plank - Hold 20-45 seconds 3-5 Rounds

Sunday
Week 2 Day 1

Conditioning

A

Home Training 6 (1DB / 1KB)

A1 Goblet Squat - Hold 15-30 seconds + 12-20 Reps A2 Push Up - Hold 15-30 seconds + 8-15 Reps A3 DB Hip Thrust - Hold 15-30 seconds + 12-20 Reps A4 Plank Row - Hold 15-30 seconds + 8-15 Reps (Per Side) 3-5 Rounds

Monday
Week 1 Day 2

Prep

A

ALPHEMALE UPPER BODY WARM UP

A1 5-10 min Low Intensity Cardio (Treadmill, Elliptical, Bike, Stair Master) B1 Bench Child Pose - 45s B2 Thread The Needle - 30s Per Side B3 Lying Thoracic Rotation - 30s Per Side C1 Incline DB Y Raise - 12 Reps Per Side C2 Cable External Rotation - 12 Reps Per Side

B

1/2 Kneeling 1 DB Press

3 x 15

C

Machine Assisted Chin-ups

3 x 12

D

DB Bench Press

3 x 15

E

Chest-Supported DB Row

3 x 15

F1

DB Bicep Curls

3 x 15

F2

Tricep Pushdown

3 x 15

Monday
Week 1 Day 2

Strength/Power

A

Home Training 3 (No Equipment)

Set a Timer for 30 seconds On and 30 seconds Rest A1 Reverse Lunge (1 Set Per Side) A2 Backpack Squat Press (1 Set Per Side) A3 Glute Bridge Walkout A4 Backpack Row A5 Straight Leg Sit Up A6 Jumping Jacks 4-6 Rounds

Monday
Week 2 Day 2

Conditioning

A

Home Training 7 (1DB / 1KB)

Set a Timer for 30 seconds On and 30 seconds Rest A1 Goblet Reverse Lunge (1 Set Per Side) A2 DB Squat Press (1 Set Per Side) A3 DB / KB Swing A4 3 Point Row (Per Side) A5 Straight Leg Sit Up A6 Jumping Jacks 4-6 Rounds

Tuesday
Week 1 Day 3

Home Training 4 (No Equipment)

A

3-5 Sets Per Exercise A1 Hip Thrust 15-25 Reps B1 Push Ups 8-15 Reps C1 Squat 15-25 Reps D1 Backpack Row 8-15 Reps E1 Step Ups 15-25 Reps (Per Side)

Conditioning

B

CORE BURNOUT

3 Rounds Up to 2min Rest Between Rounds No rest between exercises A1 Leg Raises 30 seconds A2 Russian Twist 30 seconds A3 In and Outs 30 seconds

Tuesday
Week 2 Day 3

Conditioning

A

Home Training 8 (1DB/1KB)

3-5 Sets Per Exercise A11 DB Single Leg RDL 8-15 Reps Per Side B1 Push Ups 8-15 Reps C1 Goblet Squat 15-25 Reps D1 2 Point Row 8-15 Reps (Per Side) E1 Step Ups 15-25 Reps (Per Side)

Conditioning

B

CORE BURNOUT

3 Rounds Up to 2min Rest Between Rounds No rest between exercises A1 Leg Raises 30 seconds A2 Russian Twist 30 seconds A3 In and Outs 30 seconds

Wednesday
Week 1 Day 4

Strength/Power

A

Home Training 2 (No Equipment)

1 Round 50-100 Reps Each A1 Squats A2 1 Arm Backpack Shoulder Press A3 Hip Thrust A4 Backpack Rows A5 Lying Leg Raises A6 Mountain Climbers

Wednesday
Week 2 Day 4

Conditioning

A

Home Training 9 (1DB/1KB)

1 Round 50-100 Reps Each A1 1 DB Squat Press (Each Side) A2 Hip Thrust A3 Plank Rows (Each Side) A4 Lying Leg Raises A5 Russian Twist A6 Mountain Climbers

Thursday
Week 1 Day 5

Conditioning

A

Home Training 5 (No Equipment)

Set a Timer for 20-45 Minutes AMRAP (As Many Rounds As Possible) A1 Split Squat 8-12 Reps Per Side A2 Push Up 8-12 Reps A3 Frog Pumps 8-12 Reps A4 Backpack Row 8-12 Reps A5 Leg Raises 8-12 Reps A6 Straight Leg Sit Ups 8-12 Reps A7 Alternating V Up 8-12 Reps Per Side

Thursday
Week 2 Day 5

Conditioning

A

Home Training 10 (1DB/1KB)

Set a Timer for 20-45 Minutes AMRAP (As Many Rounds As Possible) A1 Goblet Split Squat 8-12 Reps Per Side A2 Push Up 8-12 Reps A3 1 DB Single Leg RDL 8-12 Reps A4 3 Point Row 8-12 Reps A5 Leg Raises 8-12 Reps A6 Straight Leg Sit Ups 8-12 Reps A7 Alternating V Up 8-12 Reps Per Side

Friday
Week 1 Day 6

Conditioning

A

GLUTE BURNOUT 1

A1 Banded Cha Cha - 15 reps per side A2 Banded Frog Pump - 15 reps A3 Knee Banded Quadruped Fire Hydrant - 15 reps per side 3 Rounds No Rest Between Rounds

Friday
Week 2 Day 0

Conditioning

A

Glute Burnout 2

1-3 Rounds 30 Seconds Per Exercise A1 Lateral Band Walk A2 Band Hip Hinge Abduction A3 Band Seated Abduction A4 Knee Banded Glute Bridge A5 Knee Banded Cha Cha (Per Side)

Coach
coach-avatar Miguel Valdez

CERTIFIED PERSONAL TRAINER (NASM-CPT) * CERTIFIED CORRECTIVE EXERCISE SPECIALIST (NASM-CES) * CERTIFIED NUTRITION COACH (Pn1) * CERTIFIED CONDITIONING COACH (DTS)

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Have Any Questions?

Send a Direct Message via Instagram @valdezstrengthandperformance or you can Email valdezstrengthandperformance@gmail.com

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar Sandra

School Teacher

Verified Athlete

"I have had many trainer's and Miguel has been by far the best of the best. I am now stronger, built more muscle, more confident, energy levels have increased, and improved endurance. I have never felt this motivated. Miguel ensures that I am challenged each and every session."

verified-athlete-avatar Gemma

Entrepreneur / Martial Arts Practitioner

Verified Athlete

"For too long I figured I could go to the gym and do a workout by myself. This lead to inconsistency, confusion, and loss of enthusiasm. When everything is done by an expert, all you have to do is trust their program and show up. My conditioning & strength improved faster than ever thanks to Miguel!"

verified-athlete-avatar Odillia

Real Estate Agent

Verified Athlete

"I have nothing but good things to say about Miguel. I’ve seen so many changes thus far, not just physically but mentally as well. After the pandemic, I felt really discouraged and just stopped working out. Miguel was able to help me get serious and really take my workouts to another level."

verified-athlete-avatar Heather

Beach Body Coach

Verified Athlete

"When I decided to commit to a healthier lifestyle - I didn’t know where to start, but I had to make changes fast! Joining Valdez Strength & Performance is absolutely LIFE. I am a mom of two and a wife - if you want to see results look no further! What do you have to lose but weight?!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Project Alphemale (Women's Specialization Program)
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Project Alphemale (Women's Specialization Program)
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Project Alphemale (Women's Specialization Program)
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Project Alphemale (Women's Specialization Program)