WomenZ Only
Speak EZ Strength
Strength & ConditioningThe WomenZ Only workout program, brought to you by Speak EZ Strength, is a comprehensive fitness program designed to help women unleash their inner athlete. The program combines elements of strength and conditioning, bodybuilding, and mobility to improve body composition and increase lean body mass while decreasing fat mass. With a focus on lower body strength and core training, this program is ideal for those who have access to a gym or free weights and are looking to take their fitness to the next level. The program offers 6 workouts per week, including 3 strength training days, 2 cardio days, 1 high-intensity interval training (HITT) day, and an off day for recovery. Whether you're a beginner or an experienced athlete, WomenZ Only will help you achieve your fitness goals and become the best version of yourself.
A1
KB Bottoms Up Carry
2 x 20
A2
Top Plank to Knee Drive
2 x 10
A3
Quadruped Reach and Rotate
2 x 5
B1
MB Slam
3 x 10
B2
Plyo Push Up
3 x 5
C
BB Bench Press
5 x 6 @ 65 %
D
DB 1-arm Row
5 x 8
E1
Standing Plate Squeeze Press
3 x 10
E2
High Cable Fly
3 x 10
E3
Deficit Push Up
3 x MAX
Conditioning
F
20min Incline Walk
20 min 3mph 10incline Work on breathing in through the nose out through the mouth
A1
KB Suitcase Deadlift
2 x 5
A2
90/90 Hanging ISO
2 x 20
A3
Pogo Jumps
2 x 10
B1
FFE DB Lat Squat
3 x 5
B2
Lateral Skater Jumps
3 x 5
C1
Trap Bar Clean Pull
5 x 5 @ 70, 70, 75, 75, 75 %
C2
Depth Drop Stiff Landing
4 x 3
D
Snatch Grip RDL
6, 6, 6, 12
E1
Prone Leg Curl
3 x 10
E2
DB High Box Step Up
3 x 10
A
Treadmill
5:00, 1:00, 1:00, 0:30, 1:00, 0:30, 1:00, 0:30, 1:00, 0:30 @ 4, 1, 6, 1, 7, 1, 8, 1, 8, 1
Conditioning
B
Assault Sprints 10x10
Assault bike sprints :10 on/:50 off all out sprints 10 total sets
Conditioning
C
Mobility Circuit
Complete 2 Rounds Cat/Cat x10 Quadruped Reach and Rotate x5/5 Shin Box Twist x5/5 Down Dog Elbow to Instep x5/5 Alt Rolling Hamstring x5/5 Prone Scorpion x5/5
A1
Powell Raise Bench
2 x 10
A2
AB Rollout
2 x 10
A3
1/2 Kneeling Cable Face Pull
2 x 20
B1
Inverted Row Drop Catches
3 x 5
B2
Waiters Walk
3 x 20
C
Lat Pull Down
5 x 8
D
Standing BB Military Press
5 x 8 @ 65 %
E1
1/2 Kneeling SA Lat Pull Down
3 x 10
E2
Straight Arm Lat Pull Down
3 x 10
E3
Bent Over Lateral Raise
3 x 10
A1
Bulgarian ISO w/ Plate Raise
2 x 20
A2
Wall Sissy Squat
2 x 10
A3
Supine SL Leg Swing
2 x 20
B1
KB Swing
3 x 10
B2
KB Drop Lunge
2 x 8
C
BB Front Squat
3 x 5 @ 80 %
D
BB Back Squat
3 x 5 @ 80 %
E
Leg Press Bilateral
12, 12, MAX
F
Leg-Extension
12, 12, MAX
G1
Landmine SL RDL Inside Leg
3 x 8
G2
DB SL Seated Calf Raise
3 x 10
Conditioning
H
20min Incline Walk
20 min 3mph 10incline Work on breathing in through the nose out through the mouth
A1
Rope Hammer Curl
3 x 10
A2
OH Cable Tricep Ext Top
3 x 10
B1
DB SA Preacher Curl
4 x 10
B2
DB Lying Tricep Ext
4 x 10
C1
Reverse Cable Curl
4 x 10
C2
Wide Grip Cable Curl
4 x MAX
C3
Narrow Grip Cable Curl
4 x MAX
D1
Cable Tricep Extension
4 x 10
D2
Cable Tricep Extension
4 x MAX
D3
Deficit Push Up
4 x MAX
Zack Zillner
Zack Zillner is the Director of Performance for the 2022 Big XII Tournament champions, the Texas Women’s Basketball Team. At Texas, Zillner has worked with two top-10 draft picks, including the #1 overall pick in 2021 draft. Prior to Texas, Zillner coached at Kansas, Illinois, and Southern Mississippi, working with a variety of sports that include MBB, WBB, Volleyball, Golf and more
When you join a team you’re getting more than programming, you’re joining an online community.
WomenZ Only
WomenZ Only
WomenZ Only
