Session 5 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 5 and Session 6 during weeks 7-9 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 – 45-degree dumbbell press
A4 – Shoulder-supported hip thrust with 90-degree flexed knees at top
B1 – 45-degree chest-supported dumbbell row
B2 – Dumbbell split squat (first leg)
B3 – Dumbbell split squat (second leg)
B4 – Seated dumbbell lateral raise
C1 – Hamstring curl with towel under heels
C2 – Glute bridge with 90-degree flexed knees at top
D1 – Mountain climber
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 5 at the bottom of the 'Female Program' page.