lOMoARcPSD|34255879
Womens Foundations Program (Stephanie Buttermore, Jeff
Nippard)-58-81
Alimentación Y Nutrición Saludable (Pontificia Universidad Católica de Chile)
Studocu is not sponsored or endorsed by any college or university
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
lOMoARcPSD|34255879
3-DAY FULL BODY
WEEK 1
BLOCK 1
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #2
FULL-BODY #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 1 / DAY 1-2
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
JOINT ACTIONS INVOLVED
HTTPS://YOUTU.BE/X1T027SHLUQ
BACK SQUAT
3
3
4
6
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
3
8
6
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
1
3
12
7
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HTTPS://YOUTU.BE/Q9KQXS6LDDO
LAT PULLDOWN
1
3
10
7
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
HTTPS://YOUTU.BE/GLKXU3SB_UW
SEATED LEG CURL
1
3
12
7
1-2MIN
HTTPS://YOUTU.BE/WXCU4RERGS8
CRUNCH
0
3
10-12
7
1-2MIN
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
4
4
6
2-3MIN
HTTPS://YOUTU.BE/NMXQ3AUDD48
MACHINE CHEST PRESS
2
3
5
6
2-3MIN
HTTPS://YOUTU.BE/VFITJUGSDCQ
DUMBBELL WALKING LUNGE
1
2
15
7
1-2MIN
HTTPS://YOUTU.BE/SC1XDVS3J-O
CABLE SEATED ROW
1
3
12
7
2-3MIN
HTTPS://YOUTU.BE/HGZGEYXQ1J4
CABLE GLUTE KICKBACK
0
2
15
7
1-2MIN
HTTPS://YOUTU.BE/Y18WHMZFRHY
DUMBBELL LATERAL RAISE
0
2
15
7
1-2MIN
KNEE EXTENSION, HIP EXTENSION, HIP
ABDUCTION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
FOCUS ON SQUEEZE YOUR GLUTES TO MOVE THE HIP EXTENSION, KNEE EXTENSION
WEIGHT
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER SHOULDER ABDUCTION
HTTPS://YOUTU.BE/TVAEQOZKDAS
BARBELL CURL
0
2
12
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
DELTOIDS, TRICEPS
SQUEEZE YOUR HAMSTRINGS
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
KNEE FLEXION
HAMSTRINGS
FLEX YOUR SPINE - DON'T YANK YOUR HEAD
SPINAL FLEXION
ABDOMINALS
NOTES
JOINT ACTIONS INVOLVED
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
KEEP YOUR SHOULDER BLADES BACK AND
TRANSVERSE SHOULDER ADDUCTION,
DOWN
ELBOW EXTENSION, SHOULDER FLEXION
15 STEPS EACH LEG. KEEP YOUR FRONT SHIN
VERTICAL
PULL YOUR ELBOWS DOWN AT YOUR SIDES
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
ELBOW FLEXION, WRIST SUPINATION
GLUTES
LATS, BICEPS
PRIMARY
MUSCLE(S) HIT
HAMSTRINGS, GLUTES
CHEST, TRICEPS,
DELTOIDS
GLUTES, QUADS
LATS, POSTERIOR
DELTOIDS
GLUTES, HAMSTRINGS
DELTOIDS
BICEPS
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #3
WOMEN’S FOUNDATIONS PROGRAM
WEEK 1 / DAY 3
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
2
4
8
6
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
4
4
6
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
HTTPS://YOUTU.BE/LFC9IG-N6J0
1
2
12
7
2-3MIN
HAMSTRINGS, GLUTES
1
3
15
7
1-2MIN
KEEP YOUR SHINS VERTICAL, PUSH YOUR HIPS
BACK
PULL YOUR ELBOWS UP AND OUT
HIP EXTENSION, LUMBAR EXTENSION
HTTPS://YOUTU.BE/VLPHW_5IOZQ
DUMBBELL ROMANIAN
DEADLIFT
SEATED FACE PULL
REAR DELTOIDS, LOWER
TRAPS
HTTPS://YOUTU.BE/Z9JJR-_-WSM
STANDING CALF RAISE
0
2
10
7
1-2MIN
PRESS UP TO YOUR TOES
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTERNAL ROTATION, ELBOW
FLEXION, SCAPULAR RETRACTION
PLANTAR FLEXION
HTTPS://YOUTU.BE/VCHMWIZS3GS
MACHINE HIP ABDUCTION
0
3
15
7
1-2MIN
FLEX YOUR GLUTES
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/BRNNLIALGFM
V-BAR PRESS DOWN
0
2
12
7
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS
ELBOW EXTENSION
TRICEPS
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
GLUTES
DELTOIDS
CALVES
lOMoARcPSD|34255879
3-DAY FULL BODY
WEEK 2
BLOCK 1
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #2
FULL-BODY #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 2 / DAY 1-2
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
JOINT ACTIONS INVOLVED
HTTPS://YOUTU.BE/X1T027SHLUQ
BACK SQUAT
3
3
5
7
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
3
9
7
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
HTTPS://YOUTU.BE/ORFNJJRAEFU
HTTPS://YOUTU.BE/Q9KQXS6LDDO
BARBELL HIP THRUST
LAT PULLDOWN
1
1
3
3
12
10
8
7
2-3MIN
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
PULL YOUR ELBOWS DOWN AND IN
HTTPS://YOUTU.BE/GLKXU3SB_UW
SEATED LEG CURL
1
3
12
8
1-2MIN
HTTPS://YOUTU.BE/WXCU4RERGS8
CRUNCH
0
3
10-12
8
1-2MIN
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
4
5
7
2-3MIN
HTTPS://YOUTU.BE/NMXQ3AUDD48
MACHINE CHEST PRESS
2
3
6
7
2-3MIN
HTTPS://YOUTU.BE/VFITJUGSDCQ
DB WALKING LUNGE
1
2
15
8
1-2MIN
HTTPS://YOUTU.BE/SC1XDVS3J-O
CABLE SEATED ROW
1
3
12
8
2-3MIN
HTTPS://YOUTU.BE/HGZGEYXQ1J4
CABLE GLUTE KICKBACK
0
2
15
8
1-2MIN
HTTPS://YOUTU.BE/Y18WHMZFRHY
DB LATERAL RAISE
0
2
15
8
1-2MIN
KNEE EXTENSION, HIP EXTENSION, HIP
ABDUCTION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
FOCUS ON SQUEEZE YOUR GLUTES TO MOVE THE HIP EXTENSION, KNEE EXTENSION
WEIGHT
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER SHOULDER ABDUCTION
HTTPS://YOUTU.BE/TVAEQOZKDAS
BARBELL CURL
0
2
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
DELTOIDS, TRICEPS
SQUEEZE YOUR HAMSTRINGS
HIP EXTENSION, KNEE EXTENSION
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
KNEE FLEXION
HAMSTRINGS
FLEX YOUR SPINE - DON'T YANK YOUR HEAD
SPINAL FLEXION
ABDOMINALS
NOTES
JOINT ACTIONS INVOLVED
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
KEEP YOUR SHOULDER BLADES BACK AND
TRANSVERSE SHOULDER ADDUCTION,
DOWN
ELBOW EXTENSION, SHOULDER FLEXION
15 STEPS EACH LEG. KEEP YOUR FRONT SHIN
VERTICAL
PULL YOUR ELBOWS DOWN AT YOUR SIDES
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
ELBOW FLEXION, WRIST SUPINATION
GLUTES
LATS, BICEPS
PRIMARY
MUSCLE(S) HIT
HAMSTRINGS, GLUTES
CHEST, TRICEPS,
DELTOIDS
GLUTES, QUADS
LATS, POSTERIOR
DELTOIDS
GLUTES, HAMSTRINGS
DELTOIDS
BICEPS
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #3
WOMEN’S FOUNDATIONS PROGRAM
WEEK 2 / DAY 3
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
2
4
9
7
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HIP EXTENSION, KNEE EXTENSION
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
4
5
7
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
HTTPS://YOUTU.BE/LFC9IG-N6J0
DB ROMANIAN DEADLIFT
1
2
12
8
2-3MIN
HIP EXTENSION, LUMBAR EXTENSION
HAMSTRINGS, GLUTES
HTTPS://YOUTU.BE/VLPHW_5IOZQ
SEATED FACE PULL
1
3
15
8
1-2MIN
KEEP YOUR SHINS VERTICAL, PUSH YOUR HIPS
BACK
PULL YOUR ELBOWS UP AND OUT
REAR DELTOIDS, LOWER
TRAPS
HTTPS://YOUTU.BE/Z9JJR-_-WSM
STANDING CALF RAISE
0
2
10
8
1-2MIN
PRESS UP TO YOUR TOES
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTERNAL ROTATION, ELBOW
FLEXION, SCAPULAR RETRACTION
PLANTAR FLEXION
HTTPS://YOUTU.BE/VCHMWIZS3GS
MACHINE HIP ABDUCTION
0
3
15
8
1-2MIN
FLEX YOUR GLUTES
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/BRNNLIALGFM
V-BAR PRESS DOWN
0
2
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS
ELBOW EXTENSION
TRICEPS
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
GLUTES
DELTOIDS
CALVES
lOMoARcPSD|34255879
3-DAY FULL BODY
WEEK 3
BLOCK 1
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #2
FULL-BODY #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 3 / DAY 1-2
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
JOINT ACTIONS INVOLVED
HTTPS://YOUTU.BE/X1T027SHLUQ
BACK SQUAT
3
3
5
8
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
3
9
8
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
HTTPS://YOUTU.BE/ORFNJJRAEFU
HTTPS://YOUTU.BE/Q9KQXS6LDDO
BARBELL HIP THRUST
LAT PULLDOWN
1
1
3
3
12
10
9
8
2-3MIN
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
PULL YOUR ELBOWS DOWN AND IN
HTTPS://YOUTU.BE/GLKXU3SB_UW
SEATED LEG CURL
1
3
12
9
1-2MIN
HTTPS://YOUTU.BE/WXCU4RERGS8
CRUNCH
0
3
10-12
9
1-2MIN
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
4
5
8
2-3MIN
HTTPS://YOUTU.BE/NMXQ3AUDD48
MACHINE CHEST PRESS
2
3
6
8
2-3MIN
HTTPS://YOUTU.BE/VFITJUGSDCQ
DB WALKING LUNGE
1
2
15
9
1-2MIN
HTTPS://YOUTU.BE/SC1XDVS3J-O
CABLE SEATED ROW
1
3
12
9
2-3MIN
HTTPS://YOUTU.BE/HGZGEYXQ1J4
CABLE GLUTE KICKBACK
0
2
15
9
1-2MIN
HTTPS://YOUTU.BE/Y18WHMZFRHY
DB LATERAL RAISE
0
2
15
9
1-2MIN
KNEE EXTENSION, HIP EXTENSION, HIP
ABDUCTION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
FOCUS ON SQUEEZE YOUR GLUTES TO MOVE THE HIP EXTENSION, KNEE EXTENSION
WEIGHT
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER SHOULDER ABDUCTION
HTTPS://YOUTU.BE/TVAEQOZKDAS
BARBELL CURL
0
2
12
9
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
DELTOIDS, TRICEPS
SQUEEZE YOUR HAMSTRINGS
HIP EXTENSION, KNEE EXTENSION
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
KNEE FLEXION
HAMSTRINGS
FLEX YOUR SPINE - DON'T YANK YOUR HEAD
SPINAL FLEXION
ABDOMINALS
NOTES
JOINT ACTIONS INVOLVED
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
KEEP YOUR SHOULDER BLADES BACK AND
TRANSVERSE SHOULDER ADDUCTION,
DOWN
ELBOW EXTENSION, SHOULDER FLEXION
15 STEPS EACH LEG. KEEP YOUR FRONT SHIN
VERTICAL
PULL YOUR ELBOWS DOWN AT YOUR SIDES
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
ELBOW FLEXION, WRIST SUPINATION
GLUTES
LATS, BICEPS
PRIMARY MUSCLE(S) HIT
HAMSTRINGS, GLUTES
CHEST, TRICEPS,
DELTOIDS
GLUTES, QUADS
LATS, POSTERIOR
DELTOIDS
GLUTES, HAMSTRINGS
DELTOIDS
BICEPS
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #3
WOMEN’S FOUNDATIONS PROGRAM
WEEK 3 / DAY 3
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
2
4
9
8
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HIP EXTENSION, KNEE EXTENSION
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
4
5
8
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
HTTPS://YOUTU.BE/LFC9IG-N6J0
DB ROMANIAN DEADLIFT
1
2
12
9
2-3MIN
HIP EXTENSION, LUMBAR EXTENSION
HAMSTRINGS, GLUTES
HTTPS://YOUTU.BE/VLPHW_5IOZQ
SEATED FACE PULL
1
3
15
9
1-2MIN
KEEP YOUR SHINS VERTICAL, PUSH YOUR HIPS
BACK
PULL YOUR ELBOWS UP AND OUT
REAR DELTOIDS, LOWER
TRAPS
HTTPS://YOUTU.BE/Z9JJR-_-WSM
STANDING CALF RAISE
0
2
10
9
1-2MIN
PRESS UP TO YOUR TOES
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTERNAL ROTATION, ELBOW
FLEXION, SCAPULAR RETRACTION
PLANTAR FLEXION
HTTPS://YOUTU.BE/VCHMWIZS3GS
MACHINE HIP ABDUCTION
0
3
15
9
1-2MIN
FLEX YOUR GLUTES
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/BRNNLIALGFM
V-BAR PRESS DOWN
0
2
12
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS
ELBOW EXTENSION
TRICEPS
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
GLUTES
DELTOIDS
CALVES
lOMoARcPSD|34255879
3-DAY FULL BODY
WEEK 4
BLOCK 1
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #2
FULL-BODY #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 4 / DAY 1-2
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
JOINT ACTIONS INVOLVED
HTTPS://YOUTU.BE/X1T027SHLUQ
BACK SQUAT
3
3
6
8
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
3
10
8
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
HTTPS://YOUTU.BE/ORFNJJRAEFU
HTTPS://YOUTU.BE/Q9KQXS6LDDO
BARBELL HIP THRUST
LAT PULLDOWN
1
1
3
3
12
10
9, 9, 10
9, 9, 10
2-3MIN
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
PULL YOUR ELBOWS DOWN AND IN
HTTPS://YOUTU.BE/GLKXU3SB_UW
SEATED LEG CURL
1
3
12
9, 9, 10
1-2MIN
HTTPS://YOUTU.BE/WXCU4RERGS8
CRUNCH
0
3
10-12
8
1-2MIN
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
4
6
8
2-3MIN
HTTPS://YOUTU.BE/NMXQ3AUDD48
MACHINE CHEST PRESS
2
3
7
8
2-3MIN
HTTPS://YOUTU.BE/VFITJUGSDCQ
DUMBBELL WALKING LUNGE
1
2
15
9, 10
1-2MIN
HTTPS://YOUTU.BE/SC1XDVS3J-O
CABLE SEATED ROW
1
3
12
9, 9, 10
2-3MIN
HTTPS://YOUTU.BE/HGZGEYXQ1J4
CABLE GLUTE KICKBACK
0
2
15
9, 10
1-2MIN
HTTPS://YOUTU.BE/Y18WHMZFRHY
DUMBBELL LATERAL RAISE
0
2
15
9, 10
1-2MIN
KNEE EXTENSION, HIP EXTENSION, HIP
ABDUCTION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
FOCUS ON SQUEEZE YOUR GLUTES TO MOVE THE HIP EXTENSION, KNEE EXTENSION
WEIGHT
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER SHOULDER ABDUCTION
HTTPS://YOUTU.BE/TVAEQOZKDAS
BARBELL CURL
0
2
12
9, 10
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
DELTOIDS, TRICEPS
SQUEEZE YOUR HAMSTRINGS
HIP EXTENSION, KNEE EXTENSION
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
KNEE FLEXION
HAMSTRINGS
FLEX YOUR SPINE - DON'T YANK YOUR HEAD
SPINAL FLEXION
ABDOMINALS
NOTES
JOINT ACTIONS INVOLVED
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
KEEP YOUR SHOULDER BLADES BACK AND
TRANSVERSE SHOULDER ADDUCTION,
DOWN
ELBOW EXTENSION, SHOULDER FLEXION
15 STEPS EACH LEG. KEEP YOUR FRONT SHIN
VERTICAL
PULL YOUR ELBOWS DOWN AT YOUR SIDES
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
ELBOW FLEXION, WRIST SUPINATION
GLUTES
LATS, BICEPS
PRIMARY
MUSCLE(S) HIT
HAMSTRINGS, GLUTES
CHEST, TRICEPS,
DELTOIDS
GLUTES, QUADS
LATS, POSTERIOR
DELTOIDS
GLUTES, HAMSTRINGS
DELTOIDS
BICEPS
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #3
WOMEN’S FOUNDATIONS PROGRAM
WEEK 4 / DAY 3
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
2
4
10
8
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HIP EXTENSION, KNEE EXTENSION
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
4
6
8
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
HTTPS://YOUTU.BE/LFC9IG-N6J0
1
2
12
9, 10
2-3MIN
HAMSTRINGS, GLUTES
1
3
15
9, 9, 10
1-2MIN
KEEP YOUR SHINS VERTICAL, PUSH YOUR HIPS
BACK
PULL YOUR ELBOWS UP AND OUT
HIP EXTENSION, LUMBAR EXTENSION
HTTPS://YOUTU.BE/VLPHW_5IOZQ
DUMBBELL ROMANIAN
DEADLIFT
SEATED FACE PULL
REAR DELTOIDS, LOWER
TRAPS
HTTPS://YOUTU.BE/Z9JJR-_-WSM
STANDING CALF RAISE
0
2
10
9, 10
1-2MIN
PRESS UP TO YOUR TOES
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTERNAL ROTATION, ELBOW
FLEXION, SCAPULAR RETRACTION
PLANTAR FLEXION
HTTPS://YOUTU.BE/VCHMWIZS3GS
MACHINE HIP ABDUCTION
0
3
15
9, 9, 10
1-2MIN
FLEX YOUR GLUTES
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/BRNNLIALGFM
V-BAR PRESS DOWN
0
2
12
9, 10
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS
ELBOW EXTENSION
TRICEPS
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
GLUTES
DELTOIDS
CALVES
lOMoARcPSD|34255879
3-DAY FULL BODY
WEEK 5
BLOCK 2
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #2
FULL-BODY #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 5 / DAY 1-2
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/X1T027SHLUQ
BACK SQUAT
3
4
8
6
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/D-VO34S-JF4
DB SEATED SHOULDER PRESS
2
3
12
7
2-3MIN
KEEP YOUR TORSO UPRIGHT
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
1
3
12
6
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HTTPS://YOUTU.BE/CLRPAQOGYOY
ISOLATERAL PULLDOWN
1
3
12
7
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
HTTPS://YOUTU.BE/L8L4BWO4HFW
UNILATERAL SEAT LEG CURL
1
3
8
7
1-2MIN
HTTPS://YOUTU.BE/UZVC4OW00RM
BICYCLE CRUNCH
0
3
8
7
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
3
HTTPS://YOUTU.BE/EQWDLO3Y94Q
DUMBBELL CHEST PRESS
2
HTTPS://YOUTU.BE/J6OBHIS_RPO
UNILATERAL LEG PRESS
HTTPS://YOUTU.BE/ZGPJDISYCAI
HTTPS://YOUTU.BE/KO7SLZLHFKI
JOINT ACTIONS INVOLVED
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
DELTOIDS, TRICEPS
FOCUS ON SQUEEZING YOUR HAMSTRINGS
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
KNEE FLEXION
HAMSTRINGS
1-2MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE
SPINAL FLEXION, TORSO ROTATION
ABDOMINALS
RPE
REST
NOTES
6
6
2-3MIN
3
8
6
2-3MIN
1
2
12
7
1-2MIN
START WITH YOUR WEAKER LEG
UNILATERAL CABLE ROW
1
3
10
7
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
0
2
20
7
1-2MIN
KEEP YOUR KNEES OUT, CHIN AND RIBS TUCKED
HTTPS://YOUTU.BE/OOCRUYGHFQA
KNEE-BANDED BARBELL HIP
THRUST
CABLE UPRIGHT ROW
0
2
10
7
1-2MIN
HTTPS://YOUTU.BE/QXAYSNDKDME
DB ALTERNATING CURL
0
2
8
7
1-2MIN
PULL UNTIL YOUR UPPER ARM IS PARALLEL
WITH THE GROUND
FOCUS ON SQUEEZING YOUR BICEPS
JOINT ACTIONS INVOLVED
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
KEEP YOUR SHOULDER BLADES BACK AND
TRANSVERSE SHOULDER ADDUCTION,
DOWN
ELBOW EXTENSION, SHOULDER FLEXION
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
KNEE EXTENSION, HIP EXTENSION, HIP
ABDUCTION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
HIP EXTENSION, KNEE EXTENSION, HIP
ABDUCTION
SHOULDER ABDUCTION, ELBOW FLEXION
ELBOW FLEXION, WRIST SUPINATION
GLUTES
LATS, BICEPS
PRIMARY
MUSCLE(S) HIT
HAMSTRINGS, GLUTES
CHEST, DELTOIDS,
TRICEPS
QUADS, GLUTES
LATS, BICEPS
GLUTES
DELTOIDS, BICEPS
BICEPS
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #3
WOMEN’S FOUNDATIONS PROGRAM
WEEK 5/ DAY 3
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
2
4
10
6
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
4
10
6
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
HTTPS://YOUTU.BE/SMNWIESLP64
UNILATERAL DUMBBELL RDL
1
2
12
7
2-3MIN
HTTPS://YOUTU.BE/RDQCETGI3BI
REVERSE PECK DECK
1
3
12
7
1-2MIN
KEEP YOUR PLANTED SHIN VERTICAL, PUSH
YOUR HIPS BACK
SWING THE WEIGHT OUT
HIP EXTENSION, LUMBAR EXTENSION,
POSTERIOR PELVIC TILT
TRANSVERSE SHOULDER ABDUCTION
HTTPS://YOUTU.BE/-HAZO7PLGNK
SEATED CALF RAISE
0
2
6
7
1-2MIN
PRESS UP TO YOUR TOES
PLANTAR FLEXION
CALVES
HTTPS://YOUTU.BE/GE82PGWTZUC
CABLE HIP ABDUCTION
0
3
8
7
1-2MIN
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/28JD9MVM38W
CABLE ROPE KICKBACK
0
2
20
7
1-2MIN
KEEP YOUR TORSO UPRIGHT, SWING YOUR LEG
OUT
KEEP YOUR ELBOW BEHIND YOUR TORSO
ELBOW EXTENSION
TRICEPS
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
GLUTES
DELTOIDS
HAMSTRINGS, GLUTES
REAR DELTOIDS
lOMoARcPSD|34255879
3-DAY FULL BODY
WEEK 6
BLOCK 2
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #2
FULL-BODY #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 6 / DAY 1-2
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/X1T027SHLUQ
BACK SQUAT
3
4
9
7
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/D-VO34S-JF4
DB SEATED SHOULDER PRESS
2
3
12
8
2-3MIN
KEEP YOUR TORSO UPRIGHT
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
1
3
13
7
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HTTPS://YOUTU.BE/CLRPAQOGYOY
ISOLATERAL PULLDOWN
1
3
12
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
HTTPS://YOUTU.BE/L8L4BWO4HFW
UNILATERAL SEAT LEG CURL
1
3
8
8
1-2MIN
HTTPS://YOUTU.BE/UZVC4OW00RM
BICYCLE CRUNCH
0
3
8
8
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
3
HTTPS://YOUTU.BE/EQWDLO3Y94Q
DUMBBELL CHEST PRESS
2
HTTPS://YOUTU.BE/J6OBHIS_RPO
UNILATERAL LEG PRESS
HTTPS://YOUTU.BE/ZGPJDISYCAI
HTTPS://YOUTU.BE/KO7SLZLHFKI
JOINT ACTIONS INVOLVED
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
DELTOIDS, TRICEPS
FOCUS ON SQUEEZING YOUR HAMSTRINGS
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
KNEE FLEXION
HAMSTRINGS
1-2MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE
SPINAL FLEXION, TORSO ROTATION
ABDOMINALS
RPE
REST
NOTES
7
7
2-3MIN
3
9
7
2-3MIN
1
2
12
8
1-2MIN
START WITH YOUR WEAKER LEG
UNILATERAL CABLE ROW
1
3
10
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
0
2
20
8
1-2MIN
KEEP YOUR KNEES OUT, CHIN AND RIBS TUCKED
HTTPS://YOUTU.BE/OOCRUYGHFQA
KNEE-BANDED BARBELL HIP
THRUST
CABLE UPRIGHT ROW
0
2
10
8
1-2MIN
HTTPS://YOUTU.BE/QXAYSNDKDME
DB ALTERNATING CURL
0
2
8
8
1-2MIN
PULL UNTIL YOUR UPPER ARM IS PARALLEL
WITH THE GROUND
FOCUS ON SQUEEZING YOUR BICEPS
JOINT ACTIONS INVOLVED
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
KEEP YOUR SHOULDER BLADES BACK AND
TRANSVERSE SHOULDER ADDUCTION,
DOWN
ELBOW EXTENSION, SHOULDER FLEXION
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
KNEE EXTENSION, HIP EXTENSION, HIP
ABDUCTION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
HIP EXTENSION, KNEE EXTENSION, HIP
ABDUCTION
SHOULDER ABDUCTION, ELBOW FLEXION
ELBOW FLEXION, WRIST SUPINATION
GLUTES
LATS, BICEPS
PRIMARY
MUSCLE(S) HIT
HAMSTRINGS, GLUTES
CHEST, DELTOIDS,
TRICEPS
QUADS, GLUTES
LATS, BICEPS
GLUTES
DELTOIDS, BICEPS
BICEPS
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #3
WOMEN’S FOUNDATIONS PROGRAM
WEEK 6/ DAY 3
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
2
4
11
7
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
4
11
7
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
HTTPS://YOUTU.BE/SMNWIESLP64
UNILATERAL DUMBBELL RDL
1
2
12
8
2-3MIN
HTTPS://YOUTU.BE/RDQCETGI3BI
REVERSE PECK DECK
1
3
12
8
1-2MIN
KEEP YOUR PLANTED SHIN VERTICAL, PUSH
YOUR HIPS BACK
SWING THE WEIGHT OUT
HIP EXTENSION, LUMBAR EXTENSION,
POSTERIOR PELVIC TILT
TRANSVERSE SHOULDER ABDUCTION
HTTPS://YOUTU.BE/-HAZO7PLGNK
SEATED CALF RAISE
0
2
6
8
1-2MIN
PRESS UP TO YOUR TOES
PLANTAR FLEXION
CALVES
HTTPS://YOUTU.BE/GE82PGWTZUC
CABLE HIP ABDUCTION
0
3
8
8
1-2MIN
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/28JD9MVM38W
CABLE ROPE KICKBACK
0
2
20
8
1-2MIN
KEEP YOUR TORSO UPRIGHT, SWING YOUR LEG
OUT
KEEP YOUR ELBOW BEHIND YOUR TORSO
ELBOW EXTENSION
TRICEPS
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
GLUTES
DELTOIDS
HAMSTRINGS, GLUTES
REAR DELTOIDS
lOMoARcPSD|34255879
3-DAY FULL BODY
WEEK 7
BLOCK 2
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #2
FULL-BODY #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 7 / DAY 1-2
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/X1T027SHLUQ
BACK SQUAT
3
4
9
8
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/D-VO34S-JF4
DB SEATED SHOULDER PRESS
2
3
12
9
2-3MIN
KEEP YOUR TORSO UPRIGHT
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
1
3
13
8
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HTTPS://YOUTU.BE/CLRPAQOGYOY
ISOLATERAL PULLDOWN
1
3
12
9
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
HTTPS://YOUTU.BE/L8L4BWO4HFW
UNILATERAL SEAT LEG CURL
1
3
8
9
1-2MIN
HTTPS://YOUTU.BE/UZVC4OW00RM
BICYCLE CRUNCH
0
3
8
9
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
3
HTTPS://YOUTU.BE/EQWDLO3Y94Q
DUMBBELL CHEST PRESS
2
HTTPS://YOUTU.BE/J6OBHIS_RPO
UNILATERAL LEG PRESS
HTTPS://YOUTU.BE/ZGPJDISYCAI
HTTPS://YOUTU.BE/KO7SLZLHFKI
JOINT ACTIONS INVOLVED
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
DELTOIDS, TRICEPS
FOCUS ON SQUEEZING YOUR HAMSTRINGS
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
KNEE FLEXION
HAMSTRINGS
1-2MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE
SPINAL FLEXION, TORSO ROTATION
ABDOMINALS
RPE
REST
NOTES
7
8
2-3MIN
3
9
8
2-3MIN
1
2
12
9
1-2MIN
START WITH YOUR WEAKER LEG
UNILATERAL CABLE ROW
1
3
10
9
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
0
2
20
9
1-2MIN
KEEP YOUR KNEES OUT, CHIN AND RIBS TUCKED
HTTPS://YOUTU.BE/OOCRUYGHFQA
KNEE-BANDED BARBELL HIP
THRUST
CABLE UPRIGHT ROW
0
2
10
9
1-2MIN
HTTPS://YOUTU.BE/QXAYSNDKDME
DB ALTERNATING CURL
0
2
8
9
1-2MIN
PULL UNTIL YOUR UPPER ARM IS PARALLEL
WITH THE GROUND
FOCUS ON SQUEEZING YOUR BICEPS
JOINT ACTIONS INVOLVED
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
KEEP YOUR SHOULDER BLADES BACK AND
TRANSVERSE SHOULDER ADDUCTION,
DOWN
ELBOW EXTENSION, SHOULDER FLEXION
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
KNEE EXTENSION, HIP EXTENSION, HIP
ABDUCTION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
HIP EXTENSION, KNEE EXTENSION, HIP
ABDUCTION
SHOULDER ABDUCTION, ELBOW FLEXION
ELBOW FLEXION, WRIST SUPINATION
GLUTES
LATS, BICEPS
PRIMARY
MUSCLE(S) HIT
HAMSTRINGS, GLUTES
CHEST, DELTOIDS,
TRICEPS
QUADS, GLUTES
LATS, BICEPS
GLUTES
DELTOIDS, BICEPS
BICEPS
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #3
WOMEN’S FOUNDATIONS PROGRAM
WEEK 7/ DAY 3
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
2
4
11
8
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
4
11
8
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
HTTPS://YOUTU.BE/SMNWIESLP64
UNILATERAL DUMBBELL RDL
1
2
12
9
2-3MIN
HTTPS://YOUTU.BE/RDQCETGI3BI
REVERSE PECK DECK
1
3
12
9
1-2MIN
KEEP YOUR PLANTED SHIN VERTICAL, PUSH
YOUR HIPS BACK
SWING THE WEIGHT OUT
HIP EXTENSION, LUMBAR EXTENSION,
POSTERIOR PELVIC TILT
TRANSVERSE SHOULDER ABDUCTION
HTTPS://YOUTU.BE/-HAZO7PLGNK
SEATED CALF RAISE
0
2
6
9
1-2MIN
PRESS UP TO YOUR TOES
PLANTAR FLEXION
CALVES
HTTPS://YOUTU.BE/GE82PGWTZUC
CABLE HIP ABDUCTION
0
3
8
9
1-2MIN
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/28JD9MVM38W
CABLE ROPE KICKBACK
0
2
20
9
1-2MIN
KEEP YOUR TORSO UPRIGHT, SWING YOUR LEG
OUT
KEEP YOUR ELBOW BEHIND YOUR TORSO
ELBOW EXTENSION
TRICEPS
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
GLUTES
DELTOIDS
HAMSTRINGS, GLUTES
REAR DELTOIDS
lOMoARcPSD|34255879
3-DAY FULL BODY
WEEK 8
BLOCK 2
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #2
FULL-BODY #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 8 / DAY 1-2
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/X1T027SHLUQ
BACK SQUAT
3
4
10
8
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/D-VO34S-JF4
DB SEATED SHOULDER PRESS
2
3
12
9, 9, 10
2-3MIN
KEEP YOUR TORSO UPRIGHT
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
1
3
14
8
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HTTPS://YOUTU.BE/CLRPAQOGYOY
ISOLATERAL PULLDOWN
1
3
12
9, 9, 10
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
HTTPS://YOUTU.BE/L8L4BWO4HFW
UNILATERAL SEAT LEG CURL
1
3
8
9, 9, 10
1-2MIN
HTTPS://YOUTU.BE/UZVC4OW00RM
BICYCLE CRUNCH
0
3
8
9, 9, 10
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
3
HTTPS://YOUTU.BE/EQWDLO3Y94Q
DUMBBELL CHEST PRESS
2
HTTPS://YOUTU.BE/J6OBHIS_RPO
UNILATERAL LEG PRESS
HTTPS://YOUTU.BE/ZGPJDISYCAI
HTTPS://YOUTU.BE/KO7SLZLHFKI
JOINT ACTIONS INVOLVED
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
DELTOIDS, TRICEPS
FOCUS ON SQUEEZING YOUR HAMSTRINGS
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
KNEE FLEXION
HAMSTRINGS
1-2MIN
FOCUS ON FLEXING AND ROTATING YOUR SPINE
SPINAL FLEXION, TORSO ROTATION
ABDOMINALS
RPE
REST
NOTES
8
8
2-3MIN
3
10
8
2-3MIN
1
2
12
9, 10
1-2MIN
START WITH YOUR WEAKER LEG
UNILATERAL CABLE ROW
1
3
10
9, 9, 10
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
0
2
20
9, 10
1-2MIN
KEEP YOUR KNEES OUT, CHIN AND RIBS TUCKED
HTTPS://YOUTU.BE/OOCRUYGHFQA
KNEE-BANDED BARBELL HIP
THRUST
CABLE UPRIGHT ROW
0
2
10
9, 10
1-2MIN
HTTPS://YOUTU.BE/QXAYSNDKDME
DB ALTERNATING CURL
0
2
8
9, 9, 10
1-2MIN
PULL UNTIL YOUR UPPER ARM IS PARALLEL
WITH THE GROUND
FOCUS ON SQUEEZING YOUR BICEPS
JOINT ACTIONS INVOLVED
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
KEEP YOUR SHOULDER BLADES BACK AND
TRANSVERSE SHOULDER ADDUCTION,
DOWN
ELBOW EXTENSION, SHOULDER FLEXION
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
KNEE EXTENSION, HIP EXTENSION, HIP
ABDUCTION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
HIP EXTENSION, KNEE EXTENSION, HIP
ABDUCTION
SHOULDER ABDUCTION, ELBOW FLEXION
ELBOW FLEXION, WRIST SUPINATION
GLUTES
LATS, BICEPS
PRIMARY
MUSCLE(S) HIT
HAMSTRINGS, GLUTES
CHEST, DELTOIDS,
TRICEPS
QUADS, GLUTES
LATS, BICEPS
GLUTES
DELTOIDS, BICEPS
BICEPS
lOMoARcPSD|34255879
STEPHANIE BUTTERMORE
FULL-BODY #3
WOMEN’S FOUNDATIONS PROGRAM
WEEK 8/ DAY 3
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
2
4
12
8
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
4
12
8
2-3MIN
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
HTTPS://YOUTU.BE/SMNWIESLP64
UNILATERAL DUMBBELL RDL
1
2
12
9, 10
2-3MIN
HTTPS://YOUTU.BE/RDQCETGI3BI
REVERSE PECK DECK
1
3
12
9, 9, 10
1-2MIN
KEEP YOUR PLANTED SHIN VERTICAL, PUSH
YOUR HIPS BACK
SWING THE WEIGHT OUT
HIP EXTENSION, LUMBAR EXTENSION,
POSTERIOR PELVIC TILT
TRANSVERSE SHOULDER ABDUCTION
HTTPS://YOUTU.BE/-HAZO7PLGNK
SEATED CALF RAISE
0
2
6
9, 10
1-2MIN
PRESS UP TO YOUR TOES
PLANTAR FLEXION
CALVES
HTTPS://YOUTU.BE/GE82PGWTZUC
CABLE HIP ABDUCTION
0
3
8
9, 9, 10
1-2MIN
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/28JD9MVM38W
CABLE ROPE KICKBACK
0
2
20
9, 9, 10
1-2MIN
KEEP YOUR TORSO UPRIGHT, SWING YOUR LEG
OUT
KEEP YOUR ELBOW BEHIND YOUR TORSO
ELBOW EXTENSION
TRICEPS
Downloaded by Juan Manuel Scarilli (juans_1391@hotmail.com)
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
GLUTES
DELTOIDS
HAMSTRINGS, GLUTES
REAR DELTOIDS