4-DAY UPPER/LOWER
WEEK 1
BLOCK 1
STEPHANIE BUTTERMORE
UPPER #1
LOWER #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 1 / DAY 1-2
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/X1T027SHLUQ
BACK SQUAT
3
3
4
6
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
2
4
8
6
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HTTPS://YOUTU.BE/NTIYM2RI5WA
1
3
12
7
1-2MIN
ROUND YOUR BACK, HIP THRUST INTO THE PAD
HIP EXTENSION
GLUTES, HAMSTRINGS
HTTPS://YOUTU.BE/QTF4VICZRGC
ROUND-BACK 45°
HYPEREXTENSION
LYING LEG CURL
1
3
12
7
1-2MIN
SQUEEZE YOUR HAMSTRINGS
KNEE FLEXION
HAMSTRINGS
HTTPS://YOUTU.BE/VCHMWIZS3GS
MACHINE HIP ABDUCTION
0
3
15
7
1-2MIN
FLEX YOUR GLUTES
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/WXCU4RERGS8
CRUNCH
0
3
10-12
7
1-2MIN
FLEX YOUR SPINE - DON'T YANK YOUR HEAD
SPINAL FLEXION
ABDOMINALS
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
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
DELTOIDS
HTTPS://YOUTU.BE/Q9KQXS6LDDO
LAT PULLDOWN
1
3
10
7
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
LATS, BICEPS
HTTPS://YOUTU.BE/NMXQ3AUDD48
MACHINE CHEST PRESS
2
3
5
6
2-3MIN
HTTPS://YOUTU.BE/SC1XDVS3J-O
CABLE SEATED ROW
1
3
12
7
2-3MIN
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
PULL YOUR ELBOWS DOWN AT YOUR SIDES
HTTPS://YOUTU.BE/Y18WHMZFRHY
DUMBBELL LATERAL RAISE
0
2
15
7
1-2MIN
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
TRANSVERSE SHOULDER ADDUCTION,
ELBOW EXTENSION, SHOULDER FLEXION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
SHOULDER ABDUCTION
HTTPS://YOUTU.BE/VLPHW_5IOZQ
SEATED FACE PULL
1
3
15
7
1-2MIN
PULL YOUR ELBOWS UP AND OUT
HTTPS://YOUTU.BE/TVAEQOZKDAS
BARBELL CURL
0
2
12
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTERNAL ROTATION, ELBOW
FLEXION, SCAPULAR RETRACTION
ELBOW FLEXION, WRIST SUPINATION
HTTPS://YOUTU.BE/BRNNLIALGFM
V-BAR PRESS DOWN
0
2
12
7
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS
ELBOW EXTENSION
NOTES
JOINT ACTIONS INVOLVED
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
GLUTES
PRIMARY
MUSCLE(S) HIT
CHEST, TRICEPS,
DELTOIDS
LATS, POSTERIOR
DELTOIDS
DELTOIDS
REAR DELTOIDS, LOWER
TRAPS
BICEPS
TRICEPS
STEPHANIE BUTTERMORE
UPPER #2
LOWER #2
WOMEN’S FOUNDATIONS PROGRAM
WEEK 1 / DAY 3-4
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
JOINT ACTIONS INVOLVED
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
4
4
6
2-3MIN
HTTPS://YOUTU.BE/VFITJUGSDCQ
DUMBBELL WALKING LUNGE
1
2
15
7
1-2MIN
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
1
3
12
7
2-3MIN
HTTPS://YOUTU.BE/HGZGEYXQ1J4
CABLE GLUTE KICKBACK
0
2
15
7
1-2MIN
HTTPS://YOUTU.BE/Z9JJR-_-WSM
STANDING CALF RAISE
0
2
10
7
1-2MIN
PRESS UP TO YOUR TOES
PLANTAR FLEXION
HTTPS://YOUTU.BE/IA3MCAUTTC4
PLANK
0
3
30SEC
7
1-2MIN
SQUEEZE YOUR GLUTES, FLEX YOUR SPINE
SPINAL FLEXION
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
HTTPS://YOUTU.BE/NMXQ3AUDD48
MACHINE CHEST PRESS
2
3
8
6
2-3MIN
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
TRANSVERSE SHOULDER ADDUCTION,
ELBOW EXTENSION, SHOULDER FLEXION
CHEST, TRICEPS,
DELTOIDS
HTTPS://YOUTU.BE/SQCZJYIZXGW
ASSISTED PULL-UP
2
3
8
7
2-3MIN
PULL YOUR ELBOWS DOWN TOWARDS YOUR
WAIST
SHOULDER EXTENSION, ELBOW FLEXION
LATS, BICEPS
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
3
8
6
2-3MIN
CHEST-SUPPORTED MACHINE
ROW
1
3
10
7
2-3MIN
HTTPS://YOUTU.BE/Y18WHMZFRHY
DUMBBELL LATERAL RAISE
0
2
15
7
1-2MIN
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTENSION, SCAPULAR
RETRACTION
SHOULDER ABDUCTION
DELTOIDS, TRICEPS
HTTPS://YOUTU.BE/8RAJEV0KSSK
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
PULL YOUR ELBOWS UP AND OUT
HTTPS://YOUTU.BE/RDQCETGI3BI
REVERSE PECK DECK
0
3
15
7
1-2MIN
SWING THE WEIGHT OUT
TRANSVERSE SHOULDER ABDUCTION
REAR DELTOIDS
HTTPS://YOUTU.BE/NRRYXSXGCBQ
PREACHER CURL
1
2
10
7
1-2MIN
SQUEEZE YOUR BICEPS
ELBOW FLEXION, WRIST SUPINATION
BICEPS
HTTPS://YOUTU.BE/IVL3-3GXGJE
ROPE ELBOW EXTENSION
1
2
12
7
1-2MIN
SQUEEZE YOUR TRICEPS
ELBOW EXTENSION
TRICEPS
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
15 STEPS EACH LEG. KEEP YOUR FRONT SHIN
KNEE EXTENSION, HIP EXTENSION, HIP
VERTICAL
ABDUCTION
KEEP YOUR RIB CAGE AND CHIN TUCKED
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
FOCUS ON SQUEEZE YOUR GLUTES TO MOVE THE HIP EXTENSION, KNEE EXTENSION
WEIGHT
NOTES
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
HAMSTRINGS, GLUTES
GLUTES, QUADS
GLUTES
GLUTES, HAMSTRINGS
CALVES
ABDOMINALS
PRIMARY
MUSCLE(S) HIT
LATS, REAR DELTS,
BICEPS
DELTOIDS
4-DAY UPPER/LOWER
WEEK 2
BLOCK 1
STEPHANIE BUTTERMORE
UPPER #1
LOWER #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 2 / DAY 1-2
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/X1T027SHLUQ
BACK SQUAT
3
3
5
7
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
2
4
9
7
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HTTPS://YOUTU.BE/NTIYM2RI5WA
1
3
12
8
1-2MIN
ROUND YOUR BACK, HIP THRUST INTO THE PAD
HIP EXTENSION
GLUTES, HAMSTRINGS
HTTPS://YOUTU.BE/QTF4VICZRGC
ROUND-BACK 45°
HYPEREXTENSION
LYING LEG CURL
1
3
12
8
1-2MIN
SQUEEZE YOUR HAMSTRINGS
KNEE FLEXION
HAMSTRINGS
HTTPS://YOUTU.BE/VCHMWIZS3GS
MACHINE HIP ABDUCTION
0
3
15
8
1-2MIN
FLEX YOUR GLUTES
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/WXCU4RERGS8
CRUNCH
0
3
10-12
8
1-2MIN
FLEX YOUR SPINE - DON'T YANK YOUR HEAD
SPINAL FLEXION
ABDOMINALS
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
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
DELTOIDS
HTTPS://YOUTU.BE/Q9KQXS6LDDO
LAT PULLDOWN
1
3
10
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
LATS, BICEPS
HTTPS://YOUTU.BE/NMXQ3AUDD48
MACHINE CHEST PRESS
2
3
6
7
2-3MIN
HTTPS://YOUTU.BE/SC1XDVS3J-O
CABLE SEATED ROW
1
3
12
8
2-3MIN
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
PULL YOUR ELBOWS DOWN AT YOUR SIDES
HTTPS://YOUTU.BE/Y18WHMZFRHY
DUMBBELL LATERAL RAISE
0
2
15
8
1-2MIN
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
TRANSVERSE SHOULDER ADDUCTION,
ELBOW EXTENSION, SHOULDER FLEXION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
SHOULDER ABDUCTION
HTTPS://YOUTU.BE/VLPHW_5IOZQ
SEATED FACE PULL
1
3
15
8
1-2MIN
PULL YOUR ELBOWS UP AND OUT
HTTPS://YOUTU.BE/TVAEQOZKDAS
BARBELL CURL
0
2
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTERNAL ROTATION, ELBOW
FLEXION, SCAPULAR RETRACTION
ELBOW FLEXION, WRIST SUPINATION
HTTPS://YOUTU.BE/BRNNLIALGFM
V-BAR PRESS DOWN
0
2
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS
ELBOW EXTENSION
NOTES
JOINT ACTIONS INVOLVED
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
GLUTES
PRIMARY
MUSCLE(S) HIT
CHEST, TRICEPS,
DELTOIDS
LATS, POSTERIOR
DELTOIDS
DELTOIDS
REAR DELTOIDS, LOWER
TRAPS
BICEPS
TRICEPS
STEPHANIE BUTTERMORE
UPPER #2
LOWER #2
WOMEN’S FOUNDATIONS PROGRAM
WEEK 2 / DAY 3-4
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
JOINT ACTIONS INVOLVED
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
4
5
7
2-3MIN
HTTPS://YOUTU.BE/VFITJUGSDCQ
DUMBBELL WALKING LUNGE
1
2
15
8
1-2MIN
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
1
3
12
8
2-3MIN
HTTPS://YOUTU.BE/HGZGEYXQ1J4
CABLE GLUTE KICKBACK
0
2
15
8
1-2MIN
HTTPS://YOUTU.BE/Z9JJR-_-WSM
STANDING CALF RAISE
0
2
10
8
1-2MIN
PRESS UP TO YOUR TOES
PLANTAR FLEXION
HTTPS://YOUTU.BE/IA3MCAUTTC4
PLANK
0
3
30SEC
8
1-2MIN
SQUEEZE YOUR GLUTES, FLEX YOUR SPINE
SPINAL FLEXION
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
HTTPS://YOUTU.BE/NMXQ3AUDD48
MACHINE CHEST PRESS
2
3
9
7
2-3MIN
HTTPS://YOUTU.BE/SQCZJYIZXGW
ASSISTED PULL-UP
2
3
8
8
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
3
9
HTTPS://YOUTU.BE/8RAJEV0KSSK
CHEST-SUPPORTED MACHINE
ROW
1
3
HTTPS://YOUTU.BE/Y18WHMZFRHY
DUMBBELL LATERAL RAISE
0
HTTPS://YOUTU.BE/RDQCETGI3BI
REVERSE PECK DECK
HTTPS://YOUTU.BE/NRRYXSXGCBQ
HTTPS://YOUTU.BE/IVL3-3GXGJE
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
15 STEPS EACH LEG. KEEP YOUR FRONT SHIN
KNEE EXTENSION, HIP EXTENSION, HIP
VERTICAL
ABDUCTION
KEEP YOUR RIB CAGE AND CHIN TUCKED
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
FOCUS ON SQUEEZE YOUR GLUTES TO MOVE THE HIP EXTENSION, KNEE EXTENSION
WEIGHT
NOTES
PRIMARY
MUSCLE(S) HIT
HAMSTRINGS, GLUTES
GLUTES, QUADS
GLUTES
GLUTES, HAMSTRINGS
CALVES
ABDOMINALS
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
TRANSVERSE SHOULDER ADDUCTION, ELBOW
EXTENSION, SHOULDER FLEXION
CHEST, TRICEPS,
DELTOIDS
2-3MIN
PULL YOUR ELBOWS AGAINST YOUR SIDES
SHOULDER EXTENSION, ELBOW FLEXION
LATS, BICEPS
7
2-3MIN
8
2-3MIN
2
15
8
1-2MIN
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTENSION, SCAPULAR
RETRACTION
SHOULDER ABDUCTION
DELTOIDS, TRICEPS
10
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
PULL YOUR ELBOWS UP AND OUT
0
3
15
8
1-2MIN
SWING THE WEIGHT OUT
TRANSVERSE SHOULDER ABDUCTION
REAR DELTOIDS
PREACHER CURL
1
2
10
8
1-2MIN
SQUEEZE YOUR BICEPS
ELBOW FLEXION, WRIST SUPINATION
BICEPS
ROPE ELBOW EXTENSION
1
2
12
8
1-2MIN
SQUEEZE YOUR TRICEPS
ELBOW EXTENSION
TRICEPS
LATS, REAR DELTS,
BICEPS
DELTOIDS
4-DAY UPPER/LOWER
WEEK 3
BLOCK 1
STEPHANIE BUTTERMORE
UPPER #1
LOWER #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 3 / DAY 1-2
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/X1T027SHLUQ
BACK SQUAT
3
3
5
8
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
2
4
9
8
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HTTPS://YOUTU.BE/NTIYM2RI5WA
1
3
12
9
1-2MIN
ROUND YOUR BACK, HIP THRUST INTO THE PAD
HIP EXTENSION
GLUTES, HAMSTRINGS
HTTPS://YOUTU.BE/QTF4VICZRGC
ROUND-BACK 45°
HYPEREXTENSION
LYING LEG CURL
1
3
12
9
1-2MIN
SQUEEZE YOUR HAMSTRINGS
KNEE FLEXION
HAMSTRINGS
HTTPS://YOUTU.BE/VCHMWIZS3GS
MACHINE HIP ABDUCTION
0
3
15
9
1-2MIN
FLEX YOUR GLUTES
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/WXCU4RERGS8
CRUNCH
0
3
10-12
9
1-2MIN
FLEX YOUR SPINE - DON'T YANK YOUR HEAD
SPINAL FLEXION
ABDOMINALS
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
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
DELTOIDS
HTTPS://YOUTU.BE/Q9KQXS6LDDO
LAT PULLDOWN
1
3
10
9
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
LATS, BICEPS
HTTPS://YOUTU.BE/NMXQ3AUDD48
MACHINE CHEST PRESS
2
3
6
8
2-3MIN
HTTPS://YOUTU.BE/SC1XDVS3J-O
CABLE SEATED ROW
1
3
12
9
2-3MIN
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
PULL YOUR ELBOWS DOWN AT YOUR SIDES
HTTPS://YOUTU.BE/Y18WHMZFRHY
DUMBBELL LATERAL RAISE
0
2
15
9
1-2MIN
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
TRANSVERSE SHOULDER ADDUCTION,
ELBOW EXTENSION, SHOULDER FLEXION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
SHOULDER ABDUCTION
HTTPS://YOUTU.BE/VLPHW_5IOZQ
SEATED FACE PULL
1
3
15
9
1-2MIN
PULL YOUR ELBOWS UP AND OUT
HTTPS://YOUTU.BE/TVAEQOZKDAS
BARBELL CURL
0
2
12
9
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTERNAL ROTATION, ELBOW
FLEXION, SCAPULAR RETRACTION
ELBOW FLEXION, WRIST SUPINATION
HTTPS://YOUTU.BE/BRNNLIALGFM
V-BAR PRESS DOWN
0
2
12
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS
ELBOW EXTENSION
NOTES
JOINT ACTIONS INVOLVED
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
GLUTES
PRIMARY
MUSCLE(S) HIT
CHEST, TRICEPS,
DELTOIDS
LATS, POSTERIOR
DELTOIDS
DELTOIDS
REAR DELTOIDS, LOWER
TRAPS
BICEPS
TRICEPS
STEPHANIE BUTTERMORE
UPPER #2
LOWER #2
WOMEN’S FOUNDATIONS PROGRAM
WEEK 3 / DAY 3-4
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
JOINT ACTIONS INVOLVED
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
4
5
8
2-3MIN
HTTPS://YOUTU.BE/VFITJUGSDCQ
DUMBBELL WALKING LUNGE
1
2
15
9
1-2MIN
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
1
3
12
9
2-3MIN
HTTPS://YOUTU.BE/HGZGEYXQ1J4
CABLE GLUTE KICKBACK
0
2
15
9
1-2MIN
HTTPS://YOUTU.BE/Z9JJR-_-WSM
STANDING CALF RAISE
0
2
10
9
1-2MIN
PRESS UP TO YOUR TOES
PLANTAR FLEXION
HTTPS://YOUTU.BE/IA3MCAUTTC4
PLANK
0
3
30SEC
9
1-2MIN
SQUEEZE YOUR GLUTES, FLEX YOUR SPINE
SPINAL FLEXION
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
HTTPS://YOUTU.BE/NMXQ3AUDD48
MACHINE CHEST PRESS
2
3
9
8
2-3MIN
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
TRANSVERSE SHOULDER ADDUCTION,
ELBOW EXTENSION, SHOULDER FLEXION
CHEST, TRICEPS,
DELTOIDS
HTTPS://YOUTU.BE/SQCZJYIZXGW
ASSISTED PULL-UP
2
3
8
9
2-3MIN
PULL YOUR ELBOWS DOWN TOWARDS YOUR
WAIST
SHOULDER EXTENSION, ELBOW FLEXION
LATS, BICEPS
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
3
9
8
2-3MIN
CHEST-SUPPORTED MACHINE
ROW
1
3
10
9
2-3MIN
HTTPS://YOUTU.BE/Y18WHMZFRHY
DUMBBELL LATERAL RAISE
0
2
15
9
1-2MIN
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTENSION, SCAPULAR
RETRACTION
SHOULDER ABDUCTION
DELTOIDS, TRICEPS
HTTPS://YOUTU.BE/8RAJEV0KSSK
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
PULL YOUR ELBOWS UP AND OUT
HTTPS://YOUTU.BE/RDQCETGI3BI
REVERSE PECK DECK
0
3
15
9
1-2MIN
SWING THE WEIGHT OUT
TRANSVERSE SHOULDER ABDUCTION
REAR DELTOIDS
HTTPS://YOUTU.BE/NRRYXSXGCBQ
PREACHER CURL
1
2
10
9
1-2MIN
SQUEEZE YOUR BICEPS
ELBOW FLEXION, WRIST SUPINATION
BICEPS
HTTPS://YOUTU.BE/IVL3-3GXGJE
ROPE ELBOW EXTENSION
1
2
12
9
1-2MIN
SQUEEZE YOUR TRICEPS
ELBOW EXTENSION
TRICEPS
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
15 STEPS EACH LEG. KEEP YOUR FRONT SHIN
KNEE EXTENSION, HIP EXTENSION, HIP
VERTICAL
ABDUCTION
KEEP YOUR RIB CAGE AND CHIN TUCKED
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
FOCUS ON SQUEEZE YOUR GLUTES TO MOVE THE HIP EXTENSION, KNEE EXTENSION
WEIGHT
NOTES
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
HAMSTRINGS, GLUTES
GLUTES, QUADS
GLUTES
GLUTES, HAMSTRINGS
CALVES
ABDOMINALS
PRIMARY
MUSCLE(S) HIT
LATS, REAR DELTS,
BICEPS
DELTOIDS
4-DAY UPPER/LOWER
WEEK 4
BLOCK 1
STEPHANIE BUTTERMORE
UPPER #1
LOWER #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 4 / DAY 1-2
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/X1T027SHLUQ
BACK SQUAT
3
3
7
8
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
2
4
10
8
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HTTPS://YOUTU.BE/NTIYM2RI5WA
1
3
12
9, 9, 10
1-2MIN
ROUND YOUR BACK, HIP THRUST INTO THE PAD
HIP EXTENSION
GLUTES, HAMSTRINGS
HTTPS://YOUTU.BE/QTF4VICZRGC
ROUND-BACK 45°
HYPEREXTENSION
LYING LEG CURL
1
3
12
9, 9, 10
1-2MIN
SQUEEZE YOUR HAMSTRINGS
KNEE FLEXION
HAMSTRINGS
HTTPS://YOUTU.BE/VCHMWIZS3GS
MACHINE HIP ABDUCTION
0
3
15
9, 9, 10
1-2MIN
FLEX YOUR GLUTES
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/WXCU4RERGS8
CRUNCH
0
3
10-12
8
1-2MIN
FLEX YOUR SPINE - DON'T YANK YOUR HEAD
SPINAL FLEXION
ABDOMINALS
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
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
DELTOIDS
HTTPS://YOUTU.BE/Q9KQXS6LDDO
LAT PULLDOWN
1
3
10
9, 9, 10
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
LATS, BICEPS
HTTPS://YOUTU.BE/NMXQ3AUDD48
MACHINE CHEST PRESS
2
3
7
8
2-3MIN
HTTPS://YOUTU.BE/SC1XDVS3J-O
CABLE SEATED ROW
1
3
12
9, 9, 10
2-3MIN
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
PULL YOUR ELBOWS DOWN AT YOUR SIDES
HTTPS://YOUTU.BE/Y18WHMZFRHY
DUMBBELL LATERAL RAISE
0
2
15
9, 10
1-2MIN
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
TRANSVERSE SHOULDER ADDUCTION,
ELBOW EXTENSION, SHOULDER FLEXION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
SHOULDER ABDUCTION
HTTPS://YOUTU.BE/VLPHW_5IOZQ
SEATED FACE PULL
1
3
15
9, 9, 10
1-2MIN
PULL YOUR ELBOWS UP AND OUT
HTTPS://YOUTU.BE/TVAEQOZKDAS
BARBELL CURL
0
2
12
9, 10
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTERNAL ROTATION, ELBOW
FLEXION, SCAPULAR RETRACTION
ELBOW FLEXION, WRIST SUPINATION
HTTPS://YOUTU.BE/BRNNLIALGFM
V-BAR PRESS DOWN
0
2
12
9, 10
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS
ELBOW EXTENSION
NOTES
JOINT ACTIONS INVOLVED
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
GLUTES
PRIMARY
MUSCLE(S) HIT
CHEST, TRICEPS,
DELTOIDS
LATS, POSTERIOR
DELTOIDS
DELTOIDS
REAR DELTOIDS, LOWER
TRAPS
BICEPS
TRICEPS
STEPHANIE BUTTERMORE
UPPER #2
LOWER #2
WOMEN’S FOUNDATIONS PROGRAM
WEEK 4 / DAY 3-4
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
JOINT ACTIONS INVOLVED
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
4
6
8
2-3MIN
HTTPS://YOUTU.BE/VFITJUGSDCQ
DUMBBELL WALKING LUNGE
1
2
15
9, 10
1-2MIN
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
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/Z9JJR-_-WSM
STANDING CALF RAISE
0
2
10
9, 10
1-2MIN
PRESS UP TO YOUR TOES
PLANTAR FLEXION
HTTPS://YOUTU.BE/IA3MCAUTTC4
PLANK
0
3
30SEC
8
1-2MIN
SQUEEZE YOUR GLUTES, FLEX YOUR SPINE
SPINAL FLEXION
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
HTTPS://YOUTU.BE/NMXQ3AUDD48
MACHINE CHEST PRESS
2
3
10
8
2-3MIN
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
TRANSVERSE SHOULDER ADDUCTION,
ELBOW EXTENSION, SHOULDER FLEXION
CHEST, TRICEPS,
DELTOIDS
HTTPS://YOUTU.BE/SQCZJYIZXGW
ASSISTED PULL-UP
2
3
8
9, 9, 10
2-3MIN
PULL YOUR ELBOWS DOWN TOWARDS YOUR
WAIST
SHOULDER EXTENSION, ELBOW FLEXION
LATS, BICEPS
HTTPS://YOUTU.BE/AZFNDGN-S8A
BARBELL OVERHEAD PRESS
2
3
10
N/A
2-3MIN
CHEST-SUPPORTED MACHINE
ROW
1
3
10
9, 9, 10
2-3MIN
HTTPS://YOUTU.BE/Y18WHMZFRHY
DUMBBELL LATERAL RAISE
0
2
15
9, 10
1-2MIN
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTENSION, SCAPULAR
RETRACTION
SHOULDER ABDUCTION
DELTOIDS, TRICEPS
HTTPS://YOUTU.BE/8RAJEV0KSSK
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO
UPRIGHT
PULL YOUR ELBOWS UP AND OUT
HTTPS://YOUTU.BE/RDQCETGI3BI
REVERSE PECK DECK
0
3
15
9, 9, 10
1-2MIN
SWING THE WEIGHT OUT
TRANSVERSE SHOULDER ABDUCTION
REAR DELTOIDS
HTTPS://YOUTU.BE/NRRYXSXGCBQ
PREACHER CURL
1
2
10
9, 10
1-2MIN
SQUEEZE YOUR BICEPS
ELBOW FLEXION, WRIST SUPINATION
BICEPS
HTTPS://YOUTU.BE/IVL3-3GXGJE
ROPE ELBOW EXTENSION
1
2
12
9, 10
1-2MIN
SQUEEZE YOUR TRICEPS
ELBOW EXTENSION
TRICEPS
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
15 STEPS EACH LEG. KEEP YOUR FRONT SHIN
KNEE EXTENSION, HIP EXTENSION, HIP
VERTICAL
ABDUCTION
KEEP YOUR RIB CAGE AND CHIN TUCKED
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
FOCUS ON SQUEEZE YOUR GLUTES TO MOVE THE HIP EXTENSION, KNEE EXTENSION
WEIGHT
NOTES
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
HAMSTRINGS, GLUTES
GLUTES, QUADS
GLUTES
GLUTES, HAMSTRINGS
CALVES
ABDOMINALS
PRIMARY
MUSCLE(S) HIT
LATS, REAR DELTS,
BICEPS
DELTOIDS
4-DAY UPPER/LOWER
WEEK 5
BLOCK 2
STEPHANIE BUTTERMORE
UPPER #1
LOWER #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 5 / 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
4
8
6
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
1
3
12
6
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HTTPS://YOUTU.BE/YSSIPZLNGKW
HTTPS://YOUTU.BE/HKUXLSFDBQO
CABLE PULL-THROUGH
UNILATERAL LYING LEG CURL
1
1
3
3
15
8
7
7
1-2MIN
1-2MIN
FOCUS ON EXTENDING YOUR HIPS
FOCUS ON SQUEEZING YOUR HAMSTRINGS
HIP EXTENSION
KNEE FLEXION
GLUTES, HAMSTRINGS
HAMSTRINGS
HTTPS://YOUTU.BE/GE82PGWTZUC
CABLE HIP ABDUCTION
0
3
8
7
1-2MIN
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/UZVC4OW00RM
BICYCLE CRUNCH
0
3
8
7
1-2MIN
KEEP YOUR TORSO UPRIGHT, SWING YOUR LEG
OUT
FOCUS ON FLEXING AND ROTATING YOUR SPINE
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
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/CLRPAQOGYOY
ISOLATERAL PULLDOWN
1
3
12
7
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
HTTPS://YOUTU.BE/EQWDLO3Y94Q
DUMBBELL CHEST PRESS
2
3
8
6
2-3MIN
HTTPS://YOUTU.BE/ZGPJDISYCAI
UNILATERAL CABLE ROW
1
3
10
7
2-3MIN
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
PULL YOUR ELBOWS DOWN AND IN
HTTPS://YOUTU.BE/OOCRUYGHFQA
CABLE UPRIGHT ROW
0
2
10
7
1-2MIN
HTTPS://YOUTU.BE/VLPHW_5IOZQ
SEATED FACE PULL
1
3
15
7
1-2MIN
PULL UNTIL YOUR UPPER ARM IS PARALLEL
WITH THE GROUND
PULL YOUR ELBOWS UP AND OUT
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
TRANSVERSE SHOULDER ADDUCTION, ELBOW
EXTENSION, SHOULDER FLEXION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
SHOULDER ABDUCTION, ELBOW FLEXION
HTTPS://YOUTU.BE/QXAYSNDKDME
DB ALTERNATING CURL
0
2
8
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTERNAL ROTATION, ELBOW
FLEXION, SCAPULAR RETRACTION
ELBOW FLEXION, WRIST SUPINATION
HTTPS://YOUTU.BE/28JD9MVM38W
CABLE ROPE KICKBACK
0
2
20
7
1-2MIN
KEEP YOUR ELBOW BEHIND YOUR TORSO
ELBOW EXTENSION
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
SPINAL FLEXION, TORSO ROTATION
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
GLUTES
ABDOMINALS
PRIMARY
MUSCLE(S) HIT
DELTOIDS
LATS, BICEPS
CHEST, DELTOIDS,
TRICEPS
LATS, BICEPS
DELTOIDS, BICEPS
REAR DELTOIDS,
LOWER TRAPS
BICEPS
TRICEPS
STEPHANIE BUTTERMORE
UPPER #2
LOWER #2
WOMEN’S FOUNDATIONS PROGRAM
WEEK 5 / DAY 3-4
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
3
6
6
2-3MIN
HTTPS://YOUTU.BE/J6OBHIS_RPO
UNILATERAL LEG PRESS
1
2
12
7
1-2MIN
HTTPS://YOUTU.BE/KO7SLZLHFKI
0
2
20
7
1-2MIN
KEEP YOUR KNEES OUT, CHIN AND RIBS TUCKED
HTTPS://YOUTU.BE/_OQTX3MPPTA
KNEE-BANDED BARBELL HIP
THRUST
DONKEY KICKBACK
0
3
20
7
1-2MIN
HTTPS://YOUTU.BE/-HAZO7PLGNK
SEATED CALF RAISE
0
2
6
7
HTTPS://YOUTU.BE/MFHDPEWDWPG
HANGING LEG RAISE
0
3
6
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
HTTPS://YOUTU.BE/EQWDLO3Y94Q
DUMBBELL CHEST PRESS
2
HTTPS://YOUTU.BE/SQCZJYIZXGW
ASSISTED PULL-UP
HTTPS://YOUTU.BE/D-VO34S-JF4
JOINT ACTIONS INVOLVED
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
START WITH YOUR WEAKER LEG
KNEE EXTENSION, HIP EXTENSION, HIP
ABDUCTION
PRIMARY
MUSCLE(S) HIT
HAMSTRINGS, GLUTES
QUADS, GLUTES
FOCUS ON SQUEEZING YOUR GLUTES
HIP EXTENSION, KNEE EXTENSION, HIP
ABDUCTION
HIP EXTENSION, KNEE EXTENSION
GLUTES
1-2MIN
PRESS UP TO YOUR TOES
PLANTAR FLEXION
CALVES
7
1-2MIN
SQUEEZE YOUR GLUTES
SPINAL FLEXION
REPS /
DURATION
RPE
REST
4
6
6
2-3MIN
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
TRANSVERSE SHOULDER ADDUCTION,
ELBOW EXTENSION, SHOULDER FLEXION
CHEST, DELTOIDS,
TRICEPS
2
4
4
6
2-3MIN
PULL YOUR ELBOWS DOWN TOWARDS YOUR
WAIST
SHOULDER EXTENSION, ELBOW FLEXION
LATS, BICEPS
DB SEATED SHOULDER PRESS
2
3
12
7
2-3MIN
KEEP YOUR TORSO UPRIGHT
DELTOIDS, TRICEPS
HTTPS://YOUTU.BE/1M4ZHWC--KM
DUMBBELL ROW
1
3
8
7
2-3MIN
PULL YOUR ELBOW DOWN
HTTPS://YOUTU.BE/Y18WHMZFRHY
DB LATERAL RAISE
0
2
8
7
1-2MIN
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTENSION, SCAPULAR
RETRACTION
SHOULDER ABDUCTION
HTTPS://YOUTU.BE/G7Z6MVG1MLO
DUMBBELL FRONT RAISE
0
3
12
7
1-2MIN
FOCUS ON SQUEEZING YOUR FRONT DELT
SHOULDER FLEXION
HTTPS://YOUTU.BE/JIF8ALATDOA
CABLE SINGLE-ARM CURL
1
2
15
7
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
ELBOW FLEXION, WRIST SUPINATION
BICEPS
HTTPS://YOUTU.BE/XUDZPTJQWYU
ROPE OVERHEAD ELBOW
EXTENSION
1
2
15
7
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS
ELBOW EXTENSION
TRICEPS
NOTES
JOINT ACTIONS INVOLVED
GLUTES
ABDOMINALS
PRIMARY
MUSCLE(S) HIT
LATS, BICEPS
DELTOIDS
DELTOIDS
4-DAY UPPER/LOWER
WEEK 6
BLOCK 2
STEPHANIE BUTTERMORE
UPPER #1
LOWER #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 6 / 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
4
9
7
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
1
3
13
7
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HTTPS://YOUTU.BE/YSSIPZLNGKW
HTTPS://YOUTU.BE/HKUXLSFDBQO
CABLE PULL-THROUGH
UNILATERAL LYING LEG CURL
1
1
3
3
15
8
8
8
1-2MIN
1-2MIN
FOCUS ON EXTENDING YOUR HIPS
FOCUS ON SQUEEZING YOUR HAMSTRINGS
HIP EXTENSION
KNEE FLEXION
GLUTES, HAMSTRINGS
HAMSTRINGS
HTTPS://YOUTU.BE/GE82PGWTZUC
CABLE HIP ABDUCTION
0
3
8
8
1-2MIN
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/UZVC4OW00RM
BICYCLE CRUNCH
0
3
8
8
1-2MIN
KEEP YOUR TORSO UPRIGHT, SWING YOUR LEG
OUT
FOCUS ON FLEXING AND ROTATING YOUR SPINE
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
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
DELTOIDS
HTTPS://YOUTU.BE/CLRPAQOGYOY
ISOLATERAL PULLDOWN
1
3
12
8
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
LATS, BICEPS
HTTPS://YOUTU.BE/EQWDLO3Y94Q
DUMBBELL CHEST PRESS
2
3
9
7
2-3MIN
HTTPS://YOUTU.BE/ZGPJDISYCAI
UNILATERAL CABLE ROW
1
3
10
8
2-3MIN
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
PULL YOUR ELBOWS DOWN AND IN
HTTPS://YOUTU.BE/OOCRUYGHFQA
CABLE UPRIGHT ROW
0
2
10
8
1-2MIN
HTTPS://YOUTU.BE/VLPHW_5IOZQ
SEATED FACE PULL
1
3
15
8
1-2MIN
PULL UNTIL YOUR UPPER ARM IS PARALLEL
WITH THE GROUND
PULL YOUR ELBOWS UP AND OUT
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
TRANSVERSE SHOULDER ADDUCTION,
ELBOW EXTENSION, SHOULDER FLEXION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
SHOULDER ABDUCTION, ELBOW FLEXION
HTTPS://YOUTU.BE/QXAYSNDKDME
DB ALTERNATING CURL
0
2
8
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTERNAL ROTATION, ELBOW
FLEXION, SCAPULAR RETRACTION
ELBOW FLEXION, WRIST SUPINATION
HTTPS://YOUTU.BE/28JD9MVM38W
CABLE ROPE KICKBACK
0
2
20
8
1-2MIN
KEEP YOUR ELBOW BEHIND YOUR TORSO
ELBOW EXTENSION
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
SPINAL FLEXION, TORSO ROTATION
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
GLUTES
ABDOMINALS
PRIMARY
MUSCLE(S) HIT
CHEST, DELTOIDS,
TRICEPS
LATS, BICEPS
DELTOIDS, BICEPS
REAR DELTOIDS, LOWER
TRAPS
BICEPS
TRICEPS
STEPHANIE BUTTERMORE
UPPER #2
LOWER #2
WOMEN’S FOUNDATIONS PROGRAM
WEEK 6 / DAY 3-4
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
3
7
7
2-3MIN
HTTPS://YOUTU.BE/J6OBHIS_RPO
UNILATERAL LEG PRESS
1
2
12
8
1-2MIN
HTTPS://YOUTU.BE/KO7SLZLHFKI
0
2
20
8
1-2MIN
KEEP YOUR KNEES OUT, CHIN AND RIBS TUCKED
HTTPS://YOUTU.BE/_OQTX3MPPTA
KNEE-BANDED BARBELL HIP
THRUST
DONKEY KICKBACK
0
3
20
8
1-2MIN
HTTPS://YOUTU.BE/-HAZO7PLGNK
SEATED CALF RAISE
0
2
6
8
HTTPS://YOUTU.BE/MFHDPEWDWPG
HANGING LEG RAISE
0
3
6
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
HTTPS://YOUTU.BE/EQWDLO3Y94Q
DUMBBELL CHEST PRESS
2
HTTPS://YOUTU.BE/SQCZJYIZXGW
ASSISTED PULL-UP
HTTPS://YOUTU.BE/D-VO34S-JF4
JOINT ACTIONS INVOLVED
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
START WITH YOUR WEAKER LEG
KNEE EXTENSION, HIP EXTENSION, HIP
ABDUCTION
PRIMARY
MUSCLE(S) HIT
HAMSTRINGS, GLUTES
QUADS, GLUTES
GLUTES
FOCUS ON SQUEEZING YOUR GLUTES
HIP EXTENSION, KNEE EXTENSION, HIP
ABDUCTION
HIP EXTENSION, KNEE EXTENSION
1-2MIN
PRESS UP TO YOUR TOES
PLANTAR FLEXION
CALVES
8
1-2MIN
SQUEEZE YOUR GLUTES
SPINAL FLEXION
REPS /
DURATION
RPE
REST
4
7
7
2-3MIN
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
TRANSVERSE SHOULDER ADDUCTION,
ELBOW EXTENSION, SHOULDER FLEXION
CHEST, DELTOIDS,
TRICEPS
2
4
5
7
2-3MIN
PULL YOUR ELBOWS DOWN TOWARDS YOUR
WAIST
SHOULDER EXTENSION, ELBOW FLEXION
LATS, BICEPS
DB SEATED SHOULDER PRESS
2
3
12
8
2-3MIN
KEEP YOUR TORSO UPRIGHT
DELTOIDS, TRICEPS
HTTPS://YOUTU.BE/1M4ZHWC--KM
DUMBBELL ROW
1
3
8
8
2-3MIN
PULL YOUR ELBOW DOWN
HTTPS://YOUTU.BE/Y18WHMZFRHY
DB LATERAL RAISE
0
2
8
8
1-2MIN
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTENSION, SCAPULAR
RETRACTION
SHOULDER ABDUCTION
HTTPS://YOUTU.BE/G7Z6MVG1MLO
DUMBBELL FRONT RAISE
0
3
12
8
1-2MIN
FOCUS ON SQUEEZING YOUR FRONT DELT
SHOULDER FLEXION
HTTPS://YOUTU.BE/JIF8ALATDOA
CABLE SINGLE-ARM CURL
1
2
15
8
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
ELBOW FLEXION, WRIST SUPINATION
BICEPS
HTTPS://YOUTU.BE/XUDZPTJQWYU
ROPE OVERHEAD ELBOW
EXTENSION
1
2
15
8
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS
ELBOW EXTENSION
TRICEPS
NOTES
JOINT ACTIONS INVOLVED
GLUTES
ABDOMINALS
PRIMARY
MUSCLE(S) HIT
LATS, BICEPS
DELTOIDS
DELTOIDS
4-DAY UPPER/LOWER
WEEK 7
BLOCK 2
STEPHANIE BUTTERMORE
UPPER #1
LOWER #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 7 / 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
4
9
8
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
1
3
13
8
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HTTPS://YOUTU.BE/YSSIPZLNGKW
HTTPS://YOUTU.BE/HKUXLSFDBQO
CABLE PULL-THROUGH
UNILATERAL LYING LEG CURL
1
1
3
3
15
8
9
9
1-2MIN
1-2MIN
FOCUS ON EXTENDING YOUR HIPS
FOCUS ON SQUEEZING YOUR HAMSTRINGS
HIP EXTENSION
KNEE FLEXION
GLUTES, HAMSTRINGS
HAMSTRINGS
HTTPS://YOUTU.BE/GE82PGWTZUC
CABLE HIP ABDUCTION
0
3
8
9
1-2MIN
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/UZVC4OW00RM
BICYCLE CRUNCH
0
3
8
9
1-2MIN
KEEP YOUR TORSO UPRIGHT, SWING YOUR LEG
OUT
FOCUS ON FLEXING AND ROTATING YOUR SPINE
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
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
DELTOIDS
HTTPS://YOUTU.BE/CLRPAQOGYOY
ISOLATERAL PULLDOWN
1
3
12
9
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
LATS, BICEPS
HTTPS://YOUTU.BE/EQWDLO3Y94Q
DUMBBELL CHEST PRESS
2
3
9
8
2-3MIN
HTTPS://YOUTU.BE/ZGPJDISYCAI
UNILATERAL CABLE ROW
1
3
10
9
2-3MIN
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
PULL YOUR ELBOWS DOWN AND IN
HTTPS://YOUTU.BE/OOCRUYGHFQA
CABLE UPRIGHT ROW
0
2
10
9
1-2MIN
HTTPS://YOUTU.BE/VLPHW_5IOZQ
SEATED FACE PULL
1
3
15
9
1-2MIN
PULL UNTIL YOUR UPPER ARM IS PARALLEL
WITH THE GROUND
PULL YOUR ELBOWS UP AND OUT
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
TRANSVERSE SHOULDER ADDUCTION,
ELBOW EXTENSION, SHOULDER FLEXION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
SHOULDER ABDUCTION, ELBOW FLEXION
HTTPS://YOUTU.BE/QXAYSNDKDME
DB ALTERNATING CURL
0
2
8
9
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTERNAL ROTATION, ELBOW
FLEXION, SCAPULAR RETRACTION
ELBOW FLEXION, WRIST SUPINATION
HTTPS://YOUTU.BE/28JD9MVM38W
CABLE ROPE KICKBACK
0
2
20
9
1-2MIN
KEEP YOUR ELBOW BEHIND YOUR TORSO
ELBOW EXTENSION
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
SPINAL FLEXION, TORSO ROTATION
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
GLUTES
ABDOMINALS
PRIMARY
MUSCLE(S) HIT
CHEST, DELTOIDS,
TRICEPS
LATS, BICEPS
DELTOIDS, BICEPS
REAR DELTOIDS, LOWER
TRAPS
BICEPS
TRICEPS
STEPHANIE BUTTERMORE
UPPER #2
LOWER #2
WOMEN’S FOUNDATIONS PROGRAM
WEEK 7 / DAY 3-4
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
3
7
8
2-3MIN
HTTPS://YOUTU.BE/J6OBHIS_RPO
UNILATERAL LEG PRESS
1
2
12
9
1-2MIN
HTTPS://YOUTU.BE/KO7SLZLHFKI
0
2
20
9
1-2MIN
KEEP YOUR KNEES OUT, CHIN AND RIBS TUCKED
HTTPS://YOUTU.BE/_OQTX3MPPTA
KNEE-BANDED BARBELL HIP
THRUST
DONKEY KICKBACK
0
3
20
9
1-2MIN
HTTPS://YOUTU.BE/-HAZO7PLGNK
SEATED CALF RAISE
0
2
6
9
HTTPS://YOUTU.BE/MFHDPEWDWPG
HANGING LEG RAISE
0
3
6
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
HTTPS://YOUTU.BE/EQWDLO3Y94Q
DUMBBELL CHEST PRESS
2
HTTPS://YOUTU.BE/SQCZJYIZXGW
ASSISTED PULL-UP
HTTPS://YOUTU.BE/D-VO34S-JF4
JOINT ACTIONS INVOLVED
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
START WITH YOUR WEAKER LEG
KNEE EXTENSION, HIP EXTENSION, HIP
ABDUCTION
PRIMARY
MUSCLE(S) HIT
HAMSTRINGS, GLUTES
QUADS, GLUTES
GLUTES
FOCUS ON SQUEEZING YOUR GLUTES
HIP EXTENSION, KNEE EXTENSION, HIP
ABDUCTION
HIP EXTENSION, KNEE EXTENSION
1-2MIN
PRESS UP TO YOUR TOES
PLANTAR FLEXION
CALVES
9
1-2MIN
SQUEEZE YOUR GLUTES
SPINAL FLEXION
REPS /
DURATION
RPE
REST
4
7
8
2-3MIN
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
TRANSVERSE SHOULDER ADDUCTION,
ELBOW EXTENSION, SHOULDER FLEXION
CHEST, DELTOIDS,
TRICEPS
2
4
5
8
2-3MIN
PULL YOUR ELBOWS DOWN TOWARDS YOUR
WAIST
SHOULDER EXTENSION, ELBOW FLEXION
LATS, BICEPS
DB SEATED SHOULDER PRESS
2
3
12
9
2-3MIN
KEEP YOUR TORSO UPRIGHT
DELTOIDS, TRICEPS
HTTPS://YOUTU.BE/1M4ZHWC--KM
DUMBBELL ROW
1
3
8
9
2-3MIN
PULL YOUR ELBOW DOWN
HTTPS://YOUTU.BE/Y18WHMZFRHY
DB LATERAL RAISE
0
2
8
9
1-2MIN
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTENSION, SCAPULAR
RETRACTION
SHOULDER ABDUCTION
HTTPS://YOUTU.BE/G7Z6MVG1MLO
DUMBBELL FRONT RAISE
0
3
12
9
1-2MIN
FOCUS ON SQUEEZING YOUR FRONT DELT
SHOULDER FLEXION
HTTPS://YOUTU.BE/JIF8ALATDOA
CABLE SINGLE-ARM CURL
1
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
ELBOW FLEXION, WRIST SUPINATION
BICEPS
HTTPS://YOUTU.BE/XUDZPTJQWYU
ROPE OVERHEAD ELBOW
EXTENSION
1
2
15
9
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS
ELBOW EXTENSION
TRICEPS
NOTES
JOINT ACTIONS INVOLVED
GLUTES
ABDOMINALS
PRIMARY
MUSCLE(S) HIT
LATS, BICEPS
DELTOIDS
DELTOIDS
4-DAY UPPER/LOWER
WEEK 8
BLOCK 2
STEPHANIE BUTTERMORE
UPPER #1
LOWER #1
WOMEN’S FOUNDATIONS PROGRAM
WEEK 8 / 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
4
10
8
2-3MIN
SIT DOWN AND BACK, KEEP YOUR KNEES OUT
HTTPS://YOUTU.BE/ORFNJJRAEFU
BARBELL HIP THRUST
1
3
14
8
2-3MIN
KEEP YOUR RIB CAGE AND CHIN TUCKED
HTTPS://YOUTU.BE/YSSIPZLNGKW
HTTPS://YOUTU.BE/HKUXLSFDBQO
CABLE PULL-THROUGH
UNILATERAL LYING LEG CURL
1
1
3
3
15
8
9, 9, 10
9, 9, 10
1-2MIN
1-2MIN
FOCUS ON EXTENDING YOUR HIPS
FOCUS ON SQUEEZING YOUR HAMSTRINGS
HIP EXTENSION
KNEE FLEXION
GLUTES, HAMSTRINGS
HAMSTRINGS
HTTPS://YOUTU.BE/GE82PGWTZUC
CABLE HIP ABDUCTION
0
3
8
9, 9, 10
1-2MIN
HIP ABDUCTION
GLUTES
HTTPS://YOUTU.BE/UZVC4OW00RM
BICYCLE CRUNCH
0
3
8
9, 9, 10
1-2MIN
KEEP YOUR TORSO UPRIGHT, SWING YOUR LEG
OUT
FOCUS ON FLEXING AND ROTATING YOUR SPINE
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
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
DELTOIDS
HTTPS://YOUTU.BE/CLRPAQOGYOY
ISOLATERAL PULLDOWN
1
3
12
9, 9, 10
2-3MIN
PULL YOUR ELBOWS DOWN AND IN
LATS, BICEPS
HTTPS://YOUTU.BE/EQWDLO3Y94Q
DUMBBELL CHEST PRESS
2
3
10
8
2-3MIN
HTTPS://YOUTU.BE/ZGPJDISYCAI
UNILATERAL CABLE ROW
1
3
10
9, 9, 10
2-3MIN
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
PULL YOUR ELBOWS DOWN AND IN
HTTPS://YOUTU.BE/OOCRUYGHFQA
CABLE UPRIGHT ROW
0
2
10
9, 10
1-2MIN
HTTPS://YOUTU.BE/VLPHW_5IOZQ
SEATED FACE PULL
1
3
15
9, 9, 10
1-2MIN
PULL UNTIL YOUR UPPER ARM IS PARALLEL
WITH THE GROUND
PULL YOUR ELBOWS UP AND OUT
SHOULDER ADDUCTION, SHOULDER
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
TRANSVERSE SHOULDER ADDUCTION,
ELBOW EXTENSION, SHOULDER FLEXION
SHOULDER EXTENSION, TRANSVERSE
SHOULDER ABDUCTION, ELBOW FLEXION,
SCAPULAR RETRACTION
SHOULDER ABDUCTION, ELBOW FLEXION
HTTPS://YOUTU.BE/QXAYSNDKDME
DB ALTERNATING CURL
0
2
8
9, 10
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTERNAL ROTATION, ELBOW
FLEXION, SCAPULAR RETRACTION
ELBOW FLEXION, WRIST SUPINATION
HTTPS://YOUTU.BE/28JD9MVM38W
CABLE ROPE KICKBACK
0
2
20
9, 10
1-2MIN
KEEP YOUR ELBOW BEHIND YOUR TORSO
ELBOW EXTENSION
HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
HIP EXTENSION, KNEE EXTENSION,
POSTERIOR PELVIC TILT
SPINAL FLEXION, TORSO ROTATION
JOINT ACTIONS INVOLVED
PRIMARY
MUSCLE(S) HIT
QUADS, GLUTES
GLUTES
ABDOMINALS
PRIMARY
MUSCLE(S) HIT
CHEST, DELTOIDS,
TRICEPS
LATS, BICEPS
DELTOIDS, BICEPS
REAR DELTOIDS, LOWER
TRAPS
BICEPS
TRICEPS
STEPHANIE BUTTERMORE
UPPER #2
LOWER #2
WOMEN’S FOUNDATIONS PROGRAM
WEEK 8 / DAY 3-4
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
REPS /
DURATION
RPE
REST
NOTES
HTTPS://YOUTU.BE/4NJBWABSKYW
DEADLIFT
3
3
8
8
2-3MIN
HTTPS://YOUTU.BE/J6OBHIS_RPO
UNILATERAL LEG PRESS
1
2
12
9, 10
1-2MIN
HTTPS://YOUTU.BE/KO7SLZLHFKI
0
2
20
9, 10
1-2MIN
KEEP YOUR KNEES OUT, CHIN AND RIBS TUCKED
HTTPS://YOUTU.BE/_OQTX3MPPTA
KNEE-BANDED BARBELL HIP
THRUST
DONKEY KICKBACK
0
3
20
9, 9, 10
1-2MIN
HTTPS://YOUTU.BE/-HAZO7PLGNK
SEATED CALF RAISE
0
2
6
9, 10
HTTPS://YOUTU.BE/MFHDPEWDWPG
HANGING LEG RAISE
0
3
6
VIDEO DEMO
EXERCISE
# OF WARMUP
SETS
# OF WORKING
SETS
HTTPS://YOUTU.BE/EQWDLO3Y94Q
DUMBBELL CHEST PRESS
2
HTTPS://YOUTU.BE/SQCZJYIZXGW
ASSISTED PULL-UP
HTTPS://YOUTU.BE/D-VO34S-JF4
JOINT ACTIONS INVOLVED
KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
START WITH YOUR WEAKER LEG
KNEE EXTENSION, HIP EXTENSION, HIP
ABDUCTION
PRIMARY
MUSCLE(S) HIT
HAMSTRINGS, GLUTES
QUADS, GLUTES
GLUTES
FOCUS ON SQUEEZING YOUR GLUTES
HIP EXTENSION, KNEE EXTENSION, HIP
ABDUCTION
HIP EXTENSION, KNEE EXTENSION
1-2MIN
PRESS UP TO YOUR TOES
PLANTAR FLEXION
CALVES
9, 9, 10
1-2MIN
SQUEEZE YOUR GLUTES
SPINAL FLEXION
REPS /
DURATION
RPE
REST
4
8
8
2-3MIN
KEEP YOUR SHOULDER BLADES BACK AND
DOWN
TRANSVERSE SHOULDER ADDUCTION,
ELBOW EXTENSION, SHOULDER FLEXION
CHEST, DELTOIDS,
TRICEPS
2
4
6
8
2-3MIN
PULL YOUR ELBOWS DOWN TOWARDS YOUR
WAIST
SHOULDER EXTENSION, ELBOW FLEXION
LATS, BICEPS
DB SEATED SHOULDER PRESS
2
3
12
9, 9, 10
2-3MIN
KEEP YOUR TORSO UPRIGHT
DELTOIDS, TRICEPS
HTTPS://YOUTU.BE/1M4ZHWC--KM
DUMBBELL ROW
1
3
8
9, 9, 10
2-3MIN
PULL YOUR ELBOW DOWN
HTTPS://YOUTU.BE/Y18WHMZFRHY
DB LATERAL RAISE
0
2
8
9, 10
1-2MIN
SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER
SHOULDER FLEXION, ELBOW EXTENSION,
SHOULDER TRANSVERSE ADDUCTION
TRANSVERSE SHOULDER ABDUCTION,
SHOULDER EXTENSION, SCAPULAR
RETRACTION
SHOULDER ABDUCTION
HTTPS://YOUTU.BE/G7Z6MVG1MLO
DUMBBELL FRONT RAISE
0
3
12
9, 9, 10
1-2MIN
FOCUS ON SQUEEZING YOUR FRONT DELT
SHOULDER FLEXION
HTTPS://YOUTU.BE/JIF8ALATDOA
CABLE SINGLE-ARM CURL
1
2
15
9, 10
1-2MIN
FOCUS ON SQUEEZING YOUR BICEPS
ELBOW FLEXION, WRIST SUPINATION
BICEPS
HTTPS://YOUTU.BE/XUDZPTJQWYU
ROPE OVERHEAD ELBOW
EXTENSION
1
2
15
9, 10
1-2MIN
FOCUS ON SQUEEZING YOUR TRICEPS
ELBOW EXTENSION
TRICEPS
NOTES
JOINT ACTIONS INVOLVED
GLUTES
ABDOMINALS
PRIMARY
MUSCLE(S) HIT
LATS, BICEPS
DELTOIDS
DELTOIDS