Menopause Body STRENGTH (Gym)
Homegrown Fit Menopause Body Blueprint Coaching
Women's Training, Functional TrainingMainstream training programs don't address your unique menopause needs
This program provides exactly what you need to fight back on Menopause (or just keep your head above water)!
This ongoing program will:
- Provide the training elements that a body in menopause needs most (strength, hypertrophy, plyometrics, mobility, highest-intensity cardio).
- Take the guesswork out of your training sessions.
- Keep your sessions efficient -- no fluff!
- Teach you methods to ensure the work you're doing is effective
- Educate you on how to mitigate your menopause-related increased injury risk
- While reminding you that you're making progress (and that slow progress is what our body will thrive on)
- And helping you understand why we're doing things different now.
Join this program and blast off your Menopause Body!
Prep
A
Warm-up 4
1 x Accumulate 60 seconds: - Bear Breathing 1 x 3-5 Reps Per joint: - Spine CARs Wide & Locked In - Hip CARs ANT. Block - Shoulder Swimmers
B
Back Squat
_ , _ , 2, 2, 2, 2
C
Pendlay or Bent Barbell Row PAUSE
3 x 6
D1
Cable Pull-Down Reciprocating
4 x 24
D2
Curtsy Squats DEFICIT
4 x 16
E1
Squat - Jump to Box Jump
3 x 8
E2
Baby Get-up
3 x 12
Prep
A
Warm-up Block 4
8 REPS/SIDE - Lateral Hip Shifts > Hold a moderate weight, 20 - 30# > LEARN with ISOmetric holds (15-second mark in demo) > Progress to reps once you figure it out & feel your butt - not your quads or low back - working 3-5 REPS /JOINT / DIRECTION: - Spinal Segmentation - Hip CARs, QUAD
B
Back Squat CLUSTERS
_ , _ , 9, 9, 9
C
Eccentric Pull-ups
4 x 3
D
Bulgarian Split Squat HGF
3 x 16
E
Lat Pulldown PAUSE
3 x 10
F1
Split Stance/Half Kneel to Skate (+ Return)
3 x 8
F2
Cicincelli Rolls
3 x 6
Prep
A
Warm-up 4
1 x Accumulate 30-60 seconds/side: - Side Plank Rotate & Breathe - Lat Stretch Deep Squat 1 x 3-5 Reps Per joint: - Hip Airplane - Supine Shoulder CARs
B
Bench Press HGF
_ , _ , 2, 2, 2, 2
C
Barbell Strict Press SEATED
4 x 6
D1
Campo Deadlifts
3 x 12
D2
Cable Press Hip Shift DYNAMIC
3 x 24
E
DB Lateral Raise HGF
8, 8, 16
F
Bent Over Rear Delt Fly
8, 8, 16
Prep
A
Warm-up Block 4
8 REPS/SIDE - Lateral Hip Shifts > Hold a moderate weight, 20 - 30# > Start with ISOmetric holds (15-second mark in demo) > Progress to reps once you figure out the position 3-5 REPS /JOINT / DIRECTION: - Spine CARs - Shoulder CARs Supine (Both arms at once)
B
Bench Press CLUSTERS
_ , _ , 6, 6, 6
C
Dips Body Weight ECCENTRIC
3 x 3
D
Leg Press Single-Leg
3 x 16
E1
DB Curl to Press
3 x 10
E2
DB Triceps Press in ISO Bridge
3 x 10
F1
Double Pogo with Yielding Reverse Hops
2 x 6
F2
WB Slams/Chops Seated Alternating
2 x 12
Prep
A
Warm-up 4
1 x Accumulate 60 seconds: - Bear Breathing - Oblique Roasters 1 x 3-5 Reps Per joint: - Jefferson Curls - Hip CARs Quad
B
Deadlift
_ , _ , 2, 2, 2, 2
C
DB Pullover
8, 8, 8, 16
D1
Hamstring Slider Curls for Speed (garage)
3 x 10
D2
Lying DB Curl
3 x 8
E1
Backward Jumps
3 x 6
E2
Copenhagen K2E Intro
3 x 16
Prep
A
Warm-up Block 4
8 REPS/SIDE - Lateral Hip Shifts > Hold a moderate weight, 20 - 30# > Start with ISOmetric holds (15-second mark in demo) > Progress to reps once you figure out the position 3-5 REPS /JOINT / DIRECTION: - Spinal Segmentation - Hip CARs, QUAD
B
Deadlift Clusters
_ , _ , 4, 4, 4
C
Stiff Leg Deadlift HGF
3 x 8
D1
Gorilla Rows
3 x 16
D2
Squat ISOmetric + Plate Hold
3 x 0:30
E
Zone 5 SIT Training
3 x 0:30
Anne Koski
Welcome to my little corner of TrainHeroic, where you get an efficient training program AND learn why & how bodies in menopause respond well to this approach.
When you join a team you’re getting more than programming, you’re joining an online community.
Menopause Body STRENGTH (Gym)
Menopause Body STRENGTH (Gym)
Menopause Body STRENGTH (Gym)
