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, 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 – Romanian deadlift with band at feet
A4 – Shoulder-supported hip thrust with 90-degree flexed knees at top
B1 – Wide-stance dumbbell goblet squat
B2 – Hamstring curl with towel under heels
B3 – Dumbbell reverse lunge (first leg)
B4 – Dumbbell reverse lunge (second leg)
C1 – 15-degree reverse crunch
C2 – Fixed-leg dumbbell seated trunk rotation
C3 – Plank with straight arms
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 9 at the bottom of the 'Female Program' page.
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,...
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,...
Session 12 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, ...
