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.
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.