Session 11 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 11 and Session 12 during weeks 16-18 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.
A1 – B-stance dumbbell Romanian deadlift (first leg)
A2 – B-stance dumbbell Romanian deadlift (second leg)
A3 – Hamstring curl with towel under heels
B1 – Front-loaded dumbbell side lunge (first leg)
B2 – Front-loaded dumbbell side lunge (second leg)
B3 – Shoulder-supported hip thrust with 90-degree flexed knees at top
C1 – Rear-foot-elevated dumbbell split squat (first leg)
C2 – Rear-foot-elevated dumbbell split squat (second leg)
C3 – Wide-stance dumbbell goblet squat
D1 – 15-degree reverse crunch
D2 – Plank on elbows with hip abduction
Don’t forget to watch the ‘Strength & Conditioning Program Guide’ and ‘Exercise Execution’ videos before you start the program.
Download your complete workout PDF for Session 11 at the bottom of the 'Female Program' page.