STRONG GIRLS CLUB
Fort Knox Coaching
Functional TrainingWe all want to LOOK GOOD and FEEL GOOD… and YOU can have that. Without spending hours in the gym or restricting your diet; Training is a part of your life forever, that way we can have STRONG and HEALTHY bodies to carry us through anything life throws at us.
Training is just as important as sleeping and eating; its an integral part of health.
It shouldn’t take away from other areas of your life but SUPPORT them by increasing strength, movement, power and developing a STRONG mindset.
Strength training consistently is what gives you progress, similar movement patterns each week, built over time with intention - sounds boring? Not when you see results in the way of zero/less injuries and building lean muscle mass in all the right places.
Circuit
A
Every minute on the minute x 36 minutes 1: Bike x 10-12 calories 2: Single Arm KB Carry 15m each 3: 12-15 Down Ups 4: Single Arm Overhead KB Carry 15m each
B1
Pigeon Stretch
B2
Couch Stretch (Hip Flexors)
B3
Lat & Pec Stretch
Prep
A
Run Prep
3 Rounds of: 20 calf raises 10 lateral leg swings each side 10 90/90
B
Run
8:00, 12:00, 16:00, 8:00
A1
Single Leg RDL
2 x 10
A2
Dead Bug
2 x 12
A3
Banded Row
2 x 14
B1
Sled Push
4 x 20
B2
Gorilla KB Row
4 x 16
B3
Side Plank with Banded Clamshell (Dynamic)
4 x 10
C1
Barbell Hip Thrust
3 x 15
C2
Split Squat
3 x 10
C3
Plank
3 x 0:45
COACH RACHEL
TRAINING AND COACHING FOR OVER 10 YEARS, IN STRENGTH, SKILLS, REHAB ACROSS THE GLOBE. HERE TO SHARE EVERYTHING LEARNED SO YOU GAIN.
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
