Reach Functional Fitness
Functional Training, BodybuildingSuper Woman Training is for women who want to kick their training into high gear. Inspired by Black Widow, Captain Marvel, and other heroins, Super Woman Training is not for the faint of heart.
Intense as it is fun, the program combines strength and physique training, with a healthy dose of functional movement and high intensity conditioning.
Series 1 Specs:
Skill Level - Intermediate to advanced. No Olympic Weightlifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, SkiTrainer, Rower, AirBike, Treadmill, wall ball, slam ball, sandbag, mace, sled, battle ropes, hip bands, jump rope, speed ladder.
Focus - Functional Training, Bodybuilding
Training Days per Week - 5
Program Length - 8 Weeks
Excerpt from Day 1 Full Body Strength Training:
Deadlift 8, 5, 3
Meadows Row 3x10
Standing Single Arm Landmine Press 4x8
Excerpt from Day 10 Full Body Functional Burn:
5 Rounds:
Single Arm KB Row x5/per arm
Single Arm Russian KB Swing x5/per arm
Single Arm KB Press x5/per arm
Single Leg RDL x5/per leg
KB Goblet Squat x5
5 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
For Completion
B
Deadlift
8, 5, 3
C
Meadows Row
3 x 10
D
DB Lateral Raise
3 x 12
E
Standing Sinlge Arm Landmine Press
4 x 8
F1
Push-Up
3 x 10
F2
Barbell Bicep Curl
3 x 10
G
Band Walks
3 x 20
H
Hip Thrust
3 x 12
I
Thread Needle Stretch
2 x 0:30
J
Modified Lat Stretch
2 x 0:30
K
Front Delt and Pec Stretch
2 x 0:30
L
Pigeon Stretch
2 x 0:30
M
Kneeling Hamstring Stetch
2 x 0:30
A
Heroic Warm-up
For Completion
Speed/Agility
B
Speed Ladder Work
Perform each pattern down the ladder and back. 1) Forward 1 Foot In 2) Forward 2 Foot In 3) One Foot In & Out 4) Two Feet In & Out 5) Lateral Two Feet 6) Lateral Two Feet In & Out 7) Backpedal Two Feet In & Out
Conditioning
C
SHT Conditioning 1
3 Rounds - 30 seconds between rounds. 2 Minute Jump Rope 30 Second Battle Rope
Conditioning
D
SHT Core Circuit
3 Rounds: 15 Toes to Bar or Hanging Knee Raise 10 DB Side Bends (per side) 1 Minute Plank *30 seconds rest between rounds
E
Couch Stretch
2 x 0:30
F
Thread Needle Stretch
2 x 0:30
G
Pigeon Stretch
2 x 0:30
H
Modified Lat Stretch
2 x 0:30
A
Heroic Warm-up
For Completion
B
Back Squat
8, 5, 3
C
Shoulder Press
3 x 10
D
Bent Over Row
3 x 12
E
TRX W Deltoid Fly
3 x 12
F
Barbell Lunge
3 x 10
G1
Bench Dips
3 x 12
G2
DB Spider Curl
3 x 12
H
Pigeon Stretch
2 x 0:30
I
Couch Stretch
2 x 0:30
J
Extended Arm Lizard
2 x 0:30
K
Front Delt and Pec Stretch
2 x 0:30
L
Modified Lat Stretch
2 x 0:30
A
Heroic Warm-up
For Completion
B
Band Walks
3 x 20
C
Single Leg Banded Hip Thrust
3 x 12
D
Rear Leg Raise
3 x 12
Conditioning
E
SWT Bodyweight Circuit 1
3 Rounds BaseBlock Bent Leg Row x12 BaseBlock Step Ups x5/per leg BaseBlock Chair Dips x12 Hollow Hold 30 Seconds *Rest 30 seconds. You can substitute the following exercises if you do not have a BaseBlock: Inverted Row Alternating Step Ups Bench Dips
F
Pigeon Stretch
2 x 0:30
G
Couch Stretch
2 x 0:30
H
Kneeling Hamstring Stetch
2 x 0:30
I
Modified Lat Stretch
2 x 0:30
J
Tricep Stretch
2 x 0:30
A
Heroic Warm-up
For Completion
Conditioning
B
SWT Metcon 1
3 Rounds for Time: 400m Run 15 KB Swings @35lbs
HIT
C
3 Rounds Barbell Only Thruster x15 Russian Twist @10lbs x15/per side Mountain Climbers x50 *30 Seconds Rest
D
Couch Stretch
2 x 0:30
E
Modified Pigeon Stretch
2 x 0:30
F
Front Delt and Pec Stretch
2 x 0:30
G
Kneeling Hamstring Stetch
2 x 0:30
H
Extended Arm Lizard
2 x 0:30
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
