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.
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.