W7W1 — workout + cool down

wake up! it's time for a new cycle

We’re keeping it simple this round — heavier lifts, slower reps, better engagement — now that you have these moves down.

This 6-week block is about:

• Intentional effort

• Clean movement

• Real progressive overload

Let’s work — start by completing your warm up (no changes here)!

use a note in your phone or google doc to record your weights — we’ll need to reference them week to week. the superset program allows you to record your weight in app + will provide them for you next workout — check out the upgrade here (but truly no pressure). it’s a $50 1-time cost for the entire 12 week program.

enjoy!

overview —

• goal: slow down + lift heavy

• equipment needed:

  • barbell

  • bench

  • dumbbells

  • cable machine

  • mat

  • resistance band

• estimated time = 50-60 minutes

• cycle phase adjustments:

  • menstrual + luteal — be mindful of how heavy you go, give yourself more time to rest

  • follicular + ovulatory — push yourself during these weeks + get going once you’re ready

• determining your weight:

  • I’m going to provide a beginner + moderate range for each exercise — if you’ve been strength training for 3+ years, start in the moderate range, if not, start in the beginner range.

  • start on the lower end — you can always increase the weight set to set, just keep those numbers recorded

workout —

1. barbell hip thrust

• set up:

  • here’s a video that can help with the visual (mine are coming soon!)

  • lay the bar parallel to a bench + find a thick mat to place on your hips or hip pad to place on the bar

  • add plates to the bar + have a seat on the floor with your back to the bench

  • roll the bar toward your body + place it above your thighs, just below your hip points

  • scoot your back up so your shoulder blades are sitting just above the bench

  • place your feet on the floor in a bridge position (you may need to test out varying distances from the bench/feet from each other to find the right positioning for you)

  • place your hands on the bar on either side of your hips

• demo:

  • with 70% of your weight in your heels, exhale lifting the hips up creating a straight line from the knee to your shoulders, but keeping your chin tucked + gaze forward the entire time

  • inhale to bring the hips down toward the floor, then exhale + extend the hips up again

  • *feel free to adjust the foot position to feel this mainly in the glutes + also in the hamstrings (back of the legs)

• sets + reps: 5 sets x 6 reps

• tempo: 2 sec up / 1 sec squeeze / 2 sec down / 1 sec reset

• weight:

  • beginner range: 65 - 95lbs

  • moderate range: 105 - 165lbs

• equipment: barbell, bench, hip pad

• intensity: high

• rest: 2-3 minutes

• tips: keep the chin tucked + gaze forward (this keeps your spine in proper alignment)

2. dumbbell romanian deadlift

• set up:

  • here’s a video that can help with the visual (mine are coming soon!)

  • choose your dumbbells + hold them by your sides. feet are hip distance apart, knees unlocked.

• demo:

  • with soft (not bent) knees, shoot your hips back in space like you’re trying to touch a wall behind you.

  • the weights will come from the sides to the front of the body, pull them tight toward the body to activate your lat (large back) muscles + protect your lower back.

  • keep the ribcage tucked + the chin down on your decent, then stand tall + proud at the top. pulling your belly button to the spine + squeezing the glutes under, looking straight ahead.

• sets + reps: 4 sets x 8 reps

• tempo: 3 sec down / 1 sec pause / 1 sec up / 0 sec at top

• weight:

  • beginner range: 20 - 30lb DBs

  • moderate range: 35 - 45lb DBs

• equipment: dumbbells

• intensity: moderate

• rest: 90 sec - 2 min

• tips: if you’re struggling to find the hip movement in this, set yourself up 1 foot from the wall + practice tapping your butt back onto the wall with unlocked knees — this should help to pattern the movement

3. dumbbell walking lunges

• set up:

  • here’s a video that can help with the visual (mine are coming soon!)

  • choose your dumbbells + hold them by your sides. feet are hip distance apart, both knees are slightly bent.

• demo:

  • take a step forward, grounding through the front heel as you step

  • torso is slightly bent forward as you lunge, then stand tall

  • to activate the back muscles, press the pinkies back in space slightly to help load the front glute + activate the triceps (back of the arms) as well

• sets + reps: 3 sets x 10 reps each side

• tempo: 2 sec down / 0 pause / 2 sec up / 0 pause

• weight:

  • beginner range: 10 - 15lb DBs

  • moderate range: 20 - 30lb DBs

• equipment: dumbbells

• intensity: moderate-high

• rest: 60 - 90 seconds

• tips: keep a steady pace — your priority is to feel this in the front glute
  

4. standing banded abductions with hold

• set up:

  • here’s a video that can help with the visual (mine are coming soon!)

  • place the band around your ankles + find a wall or bar to hold onto for support

• demo:

  • shift your weight into the heel of the standing leg with a slight bend in both knees

  • with your toes pointed forward, slowly bring your working leg away from the body — only raising as high as you can keep the hips square

• sets + reps: 3 sets x 10 slow reps

• tempo: 2 sec out / 1 sec squeeze / 2 sec return / 1 sec reset

• weight:

  • beginner range: light band

  • moderate range: medium to heavy band

• equipment: resistance band

• intensity: moderate

• rest: 30 - 45 seconds

• tips: focus on shifting your weight into the heel of the standing leg

5. bridge march

• set up:

  • place the band above the knees

  • reach for the heels, relax the shoulders

• demo:

  • press the knees into band

  • kick one leg straight, keeping the knees parallel — alternate sides

• sets + reps: 2 sets x 20 reps alternating sides

• tempo: 1 sec up / 1 sec hold per leg / controlled march

• weight:

  • beginner range: bodyweight

  • moderate range: 10 - 25lb DB on hips (use a pad if it bothers your hips)

• equipment: mat

• intensity: low-moderate

• rest: 30 - 45 seconds

• tips: keep the ribcage pulled in + core tight throughout this movement

cool down —

don’t skip the stretch! your body will thank you later.

6. figure 4 forward fold

• sets + reps: 1 set x 60 sec each side

• weight: bodyweight

• equipment: mat

• intensity: low-moderate

• tips: gradually allow the body to soften into this stretch, don’t force it.

7. butterfly forward fold

• sets + reps: 1 set x 30 sec

• weight: bodyweight

• equipment: mat

• intensity: low

• tips: if the inner thighs feel tight, slide the heels slightly away from the body

8. lying glute thread + rotation

• sets + reps: 1 set x 30 sec each side

• weight: bodyweight

• equipment: mat

• intensity: low

• tips: keep the shoulders relaxed + breathe into the hips/glutes to allow for a deeper stretch

9. pigeon pose

• sets + reps: 1 set x 45 sec each side

• weight: bodyweight

• equipment: mat

• intensity: low

• tips: allow the foot to align where the knee feels most comfortable (your shin does not have to be parallel to the front of your mat

finished! all done for today — great work.

give yourself tomorrow off at least + we’ll see you again for W7W2.