Women's Foundation Program
By Stephanie Buttermore, PhD
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$39.99
Backordered. Will ship
$39.99




Description
- +Instant Download (Not physical book. Coupons Not Valid)
- The Women's Foundation Program is designed for beginner to intermediate lifters and will provide you with all the foundations of weight lifting. There are 3 separate 8-week programs included to cater to your busy schedule. These programs place an emphasis on the lower body while still developing the upper body to shape a balanced and aesthetic physique while concurrently increasing overall strength.
Table of Contents
- ABOUT THIS PROGRAM .....6
- ABOUT STEPHANIE .....8
- LIST OF ABBREVIATIONS & KEY TERMS .....10
- FAQS .....13
- PROGRAM STRUCTURE .....19
- BLOCK ONE .....19
- BLOCK TWO .....20
- WHY WOMEN SHOULD LIFT WEIGHTS .....21
- FUNCTIONAL ANATOMY .....23
- MUSCLE CONTRACTION .....23
- JOINT ACTIONS .....34
- TRAINING PRINCIPLES THAT ARE IMPORTANT .....37
- TECHNIQUE .....37
- PROGRESSIVE OVERLOAD .....38
- MIND-MUSCLE CONNECTION .....38
- FORM .....38
- TRAINING PRINCIPLES THAT ARE NOT IMPORTANT .....39
- SORENESS .....39
- KEEPING YOUR HEART RATE HIGH/SWEATING .....40
- SWITCHING THINGS UP .....40
- PROGRAMMING PRINCIPLES .....41
- FREQUENCY .....41
- VOLUME .....41
- EFFORT .....42
- REST PERIODS .....42
- RECOVERY .....43
- PROGRESSION .....44
- RATE OF PERCEIVED EXERTION (RPE) .....46
- OPTIMIZING SUCCESS .....49
- HOW TO TRACK PROGRESS .....49
- NUTRITION .....52
- CARDIO RECOMMENDATIONS .....53
- WARM UP .....55
- PURPOSE .....55
- COMMON MISTAKES/MISCONCEPTIONS .....55
- DIFFERENCE FROM “WARM UP SETS” .....56
- WARM UP PROTOCOL .....57
- LOWER BODY .....57
- UPPER BODY .....57
- PROGRAMS (WITH VIDEO DEMONSTRATIONS) .....58
- 3-DAY FULL BODY PROGRAM .....58
- 4 DAY UPPER/LOWER PROGRAM .....82
- 5-DAY BODY PART SPLIT .....106
- REFERENCES .....138
- CONTACT .....142
- DISCLAIMER .....143