Women's Foundation Program
Women's Foundation Program

Women's Foundation Program

Regular price $39.99
  • +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.
  • 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

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