Buff Bella PowerBuilding
The Girls Gone Buff
Powerlifting, Strength & Conditioning, Women's TrainingStrength program for women, made by women.
Specialized in womens fitness, Buff Bella Barbell was created to give women a safe space to lift weights. Now transitioning to an online program, our goal is to create a community for women to optimize strength training and all of its health benefits.
Our strength and conditioning program will focus on powerbuilding movement patterns such as: push, pull, hinge, squat, lunge, carry, resistance training, and various calisthenics workouts.
Warm Up
A
2-3 Mins light cardio 10 bodyweight squats :30 bodyweight squat hold ***if you can't get into a bodyweight squat use a low box or plate to train your bottom position :30 Calf stretch each leg 20 Tib Raises 5 walking lunges on each leg 5 split jumps on each leg Each week we will progress. Don't jump ahead HIP STRETCH FLOW: https://youtube.com/shorts/D0qzVXcebMI?feature=share
B
Back Squat
4 x 8 @ 60 %
C
Heels Elevated Narrow Goblet Squat (PBC)
4 x 15
D
Bulgarian Split Squat (PBC)
3 x 8 @ 6
Warm Up
A
2-3 mins light cardio machine PVC Shoulder Warm Up Arm Swings 20 Banded Tricep Pulldowns 20 Banded Face Pulls 10 Push Ups
B
Bench Press
4 x 8 @ 60 %
C
Strict Press (PBC)
3 x 8 @ 6
D
Tricep Rope Pulldowns
5 x 15 @ 6
Circuit
E
Core Circuit x3 Rounds: 10 Turkish Sit Ups :30 Overhead March/side 10 Bear Plank Pull Thru Use KB or DB. Whatever is available. Movement Demo Video : https://youtube.com/shorts/K6OFo2lbYCM?feature=share
Warm Up
A
2-3 Mins light cardio 5 Cobra to Downward dog 5 thoracic openers 10/10 Single Leg DL (light DB or KB) 15/15 Banded Lat Pull Downs 10 Single Leg Glute Raises Each 20 Glute Raises Extra Stretch Flow Video if you need ideas: https://youtube.com/shorts/D0qzVXcebMI?feature=share
B
Deadlift
4 x 8 @ 60 %
C
1-Arm DB Row
5 x 12
Circuit
D
3x 10 Banded Good Mornings 10/10 Side-to-Side Squats 10/10 Single Arm Bent Over Row 10 Weighted Floor Presses
Warm up
A
2-3 Mins light cardio 10 bodyweight squats :30 bodyweight squat hold ***if you can't get into a bodyweight squat use a low box or plate to train your bottom position :30 Calf stretch each leg 20 Tib Raises 5 walking lunges on each leg 5 split jumps on each leg Each week we will progress. Don't jump ahead HIP STRETCH FLOW: https://youtube.com/shorts/D0qzVXcebMI?feature=share
B
Back Squat
12, 10, 8, 6, 4, 3, 2, MAX @ 50, 55, 60, 65, 70, 75, 80, 55 %
C
Barbell Hip Thrust
5 x 10
D
Box Step Up
3 x 12 @ 6
Chelsey Tharp
Owner/Coach of Girls Gone Buff & Parish Barbell Club. Certified USAW LVL 1 & 2. Certified Strength and Conditioning. Women Fitness Specialist. Nutritionist.
Kayla Burke
Coach at Girls Gone Buff and Parish Barbell Club Certified USAW LVL 1. Certified Strength and Conditioning. Women Fitness Specialist.
"When women feel confident about their bodies, their worthiness, and their intelligence, they can go into the world and express themselves without intimidation."
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When you join a team you’re getting more than programming, you’re joining an online community.
Buff Bella PowerBuilding
Buff Bella PowerBuilding
Buff Bella PowerBuilding
