Krista Hogan
Strength & Conditioning, Functional TrainingStrong Girls Club is designed for those who want to feel strong and healthy.
The workouts focus on building strength in (squats, deadlifts and bench press), provide accessory work and optional conditioning at the end of sessions.
Features3 sessions per week
Must use App app to view and log training
Team Training
Circuit
A
Optional: 5:00 bike Striders 2x5/side Wall sit 2x30seconds
B
Sumo Deadlift
4 x 3
C
Reverse Lunges
3 x 8
D
Glute Bridge
8, 8, 8, MAX
E
Single leg extension
2 x 12
F
Bike
1 x 5:00
Circuit
A
Warm up: 2-3x Row 60s Yoga push up x8 Band pull apart x10
B
Bench Press
3 x 4
C1
3 Point Row
3 x 6
C2
Push-Up
3 x 8
C3
Hollow Hold
3 x 0:30
D1
Pull up Negative
3 x 1 @ 0:20
D2
DB Lateral Raise
3 x 10
E1
DB Front Raise
2 x 10
E2
Skull Crushers
2 x 10
Circuit
A
Optional: 3:00 row Front foot elevated lunge 2x5/side: Focus on loading the front leg and pushing the knee forward (keep heel down)
B
Pause Back Squat
3 x 6
C
Single Leg RDL
3 x 8
D
Rear Foot Elevated Split Squat
10, 10, MAX
E1
Side Plank + Clamshell
3 x 0:30
E2
Wall Sit
Circuit
A
Warm up: Optional 5:00 row OR bike 2x Banded external rotation x10 Box jump/ squat jump x5
B
Overhead Press
3 x 8
C
Lat Pulldown
3 x 10
D
Dip
3 x 8
E
Seated Row
3 x 8
F1
Band Face Pull
3 x 10
F2
Rope Bicep Curl
3 x 10
G
Bike
1 x 1
When you join a team you’re getting more than programming, you’re joining an online community.
Strong Girls Club
Strong Girls Club
Strong Girls Club
