Join in on Michelle’s 8-week Training Block.🔥.
As per the BREAK-THE-MOULD Body Plan, here is the 2nd Female-Centric strength training component of the overall workout programme, where the goal is to naturally build strong sexy female curves by managing body fat and developing lean muscle. 🌹
OCT-18 DAY 1 of 4, LOWER BODY
💪🏻 Day 1 is a heavy and demanding Lower body workout, where you will hit your legs and glutes, plus a little upper body work for good measure. Shoulders and back get that extra frequency which is great for the female physique. It’s a demanding session, as the whole body is called into action and there are lots of compound movements. But this is what it takes to maximise your sessions for strength gains, muscle adaptation and calorie burn. Finish with a little active recovery cardio or HIIT Cardio (5-10mins).
1️⃣ Sumo Deadlifts
2️⃣ Behind-The-Neck Press
3️⃣ Split Squats
4️⃣ Hamstrung Curls
5️⃣ Good Mornings
6️⃣ Weighted Frog Pumps
For FULL videos of each of the exercises performed in this Workout, check out the OCT-18 Ladies #HyperWorkouts @AdapNation Instagram tiles.
- Behind-The-Neck Press – This exercise has lost it’s popularity in favour for Overhead Press where the bar is placed on your chest (i.e. in front). There is no good reason, as long as you work with loads within your strength capability, and to be honest you will feel greater activation of the shoulders, traps and upper back. Press directly up, with good stable form.
- Split Squats – Work one leg at a time, with a short pause before repping out the other leg. Look to momentarily have the trailing knee touch the floor, before rising. The key with split squats and lunges is to keep the pressure on the heal of the forward foot, as this will get more quad and gluten activation, without stressing the knee cap.
- Hamstring Curls – If your gym has a Hamstring Curl machine, use that. If it doesn’t do what Michelle is doing by attaching a medium band to a sturdy post and your ankle, allowing for increasing resistance as you bring your foot to your glutes.
- Good Mornings – Make sure the weight is not too heavy, so that you feel the majority of the tension and effort coming from your hamstring, as opposed to your back. The ideas is to maintain straight legs as best as possible and lean forward whilst looking forward to maintain an extended thoracic spine.
Follow this vlog as it unfolds. Comment if you have questions or ideas.