Women’s Power Workout


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Again I figured I would share some old training stuff I did with past clients. I had to call this something for you ladies (although gents may partake too of course) so Women’s Power Workout it is! Because I have spent a lot of my time freelance, I tended to have partial in person-partial online/phone coaching. This was part of a program for a client who is one badass hot mama btw 😉 back in 2013 who was looking to get some power in her life, alongside her regular training, while also losing fat (with nutrition) and minimizing weight gain:

Tuesday Workout:

2 warm up sets, 4 working sets of 6 reps tempo: 4-X-2
A1- Deadlift
followed immediately by 6 Triceps Rope Face Pulldowns (each week at 2 reps)

2 warm up sets, 4 working sets of 6 reps tempo: 4-X-2
A2- Push Press
followed immediately by 10 burpees (each week at 2 reps)

2 warm up sets, 4 working sets of 6 reps tempo: 4-X-2
A3- Close Neutral Grip Chin Ups
followed immediately by 16 (8 each side) speed skaters

A4- 4 sets of 6 Medicine Ball Slams

Cooldown, stretching and foam rolling. Choose one of the rotator exercises we went over and do two sets or do prior to your mma sessions but really important to do these.

Thursday Workout:

2 warm up sets, 4 working sets of 6 reps tempo: 4-X-2
A1- Squat
followed immediately by 8 squat jumps (add 4 each week)

2 warm up sets, 4 working sets of 6 reps
A2- Bent-Over Barbell Row
followed immediately by 10 360 degree lunges 5 each side (add 2 each week)

2 warm up sets, 4 working sets of 6 reps tempo: 4-X-2
A3- Angled Barbell Press
Followed immediately by 8 jab-cross-sprawls

A4- 4 sets 12 (6 each side) Medicine Ball Side Throws

Cooldown, stretching and foam rolling. Be sure to be incorporating pre-hab rotator exercises as part of your warm-ups or on active recovery days.

 

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