Female Strength & Conditioning
May 9 – Jul 31

Week 1

Legs & Glutes

Stair Master - 15 Minutes
Barbell Squat - 12 reps
Body-Weight Jump Squat - 15 reps
Box Jump - 24-36in - 5 reps
Single-Leg Squat - 10 reps (each side)
Glute Kickbacks - 10 reps (each side)
Hanging Leg Raise - 8-10 reps

x4

Stair Master - 30 Minutes

Back & Arms

Stair Master - 15 Minutes
Pull Downs - 15 reps
One-Arm Dumbbell Row - 12 reps
Seated Cable Row - 12 reps
Cable Curl - 15 reps
Cable Pressdown - 15 reps
Hanging Leg Raise - 8-10 reps

x4

Stair Master - 30 Minutes

Chest & Shoulders

Elliptical - 15 Minutes
Pushup - 8 reps
Barbell Bench Press - 8 reps
Machine Chest Fly - 15 reps
Barbell Shoulder Press - 8 reps
Cable Front Raise - 8 reps
Hanging Leg Raise - 8-10 reps

x4

Elliptical - 30 Minutes

Week 2

Legs & Glutes

Barbell Squat - 4x10
Box Jump - 4x8
Hip Raises - 4x15
Cable Pull Through - 4x12
Core36 - 6 Minutes
Treadmill - 30 Minutes

Back & Arms

Dumbbell Kickback - 4x10
Standing Dumbbell Curl - 4x10
Cable Row - 4x12
Cable Face Pull - 4x12
Core36 - 6 Minutes
Stair Master - 30 Minutes

Chest & Shoulders

Barbell Bench Press - 4x8-10
Incline Barbell Bench Press - 4x8-10
Seated Dumbbell Press - 4x12
Lateral Raise - 4x15
Core36 - 6 Minutes
Stationary Bike - 30 Minutes

Week 3

Leg Thrasher

Treadmill - 15 Minutes
Front Squat - 5x10
Reverse Lunge - 5x10
Step-ups - 5x10
Good Mornings - 5x10
Lateral Lunges - 5x10

Rest 2-3 minutes between each set

Treadmill - 15 Minutes

HIIT

Elliptical - 15 Minutes
Jumping Jacks - 30s
Kettlebell Swing -30s(each side)
Thrusters - 30s
Mountain Climbers - 30s
Plank Jacks - 30s

Rest 10s between intervals and 2 minutes between rounds

x10 rounds

Elliptical - 15 Minutes

CORE

Stair Master- 15 Minutes
Bear Shoulder Tap - 60s
Russian Twist - 60s
Butterfly Sit-up - 60s
Dead Bug - 60s
Forearm Plank Rock - 60s
Jack knife - 60s

Rest 30-60s between Intervals and 2 minutes between rounds

x4 rounds

Stair Master- 15 Minutes

Week 12 - Training

Leg Thrasher

Treadmill - 10 Minutes
DB Squat - 5x10
Walking Lunge - 5x10
Explosive Step-ups - 5x10
Single-leg RDLs - 5x10
Box Jumps - 5x10

Rest 2-3 minutes between each set

Treadmill - 10 Minutes

HIIT

Treadmill - 10 Minutes
Jump Lunge - 30s
Air Squats -30s(each side)
Jumping Jacks - 30s
Goblet Squats - 30s
Standing Cable Row - 30s

Rest 10s between intervals and 2 minutes between rounds

x10 rounds

Treadmill - 10 Minutes

CORE

Treadmill- 10 Minutes
Leg Raise - 60s
Bicycle Crunch - 60s
Full Plank - 60s
Break Dancer - 60s
Row Your Boat - 60s
Single-leg Jack knife - 60s

Rest 30-60s between Intervals and 2 minutes between rounds

x4 rounds

Treadmill- 10 Minutes