Session 7 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 7 and Session 8 during weeks 10-12 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.
Session program:
A1 – Rear-foot-elevated dumbbell split squat (first leg)
A2 – Rear-foot-elevated dumbbell split squat (second leg)
A3 – Single-leg hip thrust with 120-degree flexed knee at top (first leg)
A4 – Single-leg hip thrust with 120-degree flexed knee at top (second leg)
B1 – Wide-stance dumbbell goblet squat
B2 – Hamstring curl with towel under heels
C1 – Front-loaded dumbbell side lunge (first leg)
C2 – Front-loaded dumbbell side lunge (second leg)
C3 – Romanian deadlift with band at feet
D1 – Reverse crunch on flat bench
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 7 at the bottom of the 'Female Program' page.
Session 8 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 7 and Session 8 during weeks 10-12 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, s...
Session 9 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 9 and Session 10 during weeks 13-15 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, ...
Session 10 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 9 and Session 10 during weeks 13-15 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps,...
