Lean Eating For Women Phase 3 - Amazon S3€¦ · LEAN EATING FOR WOMEN | PHASE 3 (4 WEEKS)! Lean Eating for Women – Third Phase (4 weeks) Playing with fire You know a lot more

LEAN EATING FOR WOMEN | PHASE 3 (4 WEEKS) 1

Lean Eating for Women – Third Phase (4 weeks)

Playing with fire You know a lot more about your body than you did a short 10 weeks ago. Along with your strength and fitness, you’ve improved your mobility and awareness – and have built a great foundation for yourself. While you should feel great, this is more than just feeling good; this is also about performing better.

You should now be at home with many of the movements in your program – enough to execute them at a high level of effort without compromising their quality. This marriage of intensity and form is going to pay off when it comes to making your training sessions more productive than ever.

Just like last phase, you’ll continue to work at a faster pace. You’ll notice that rest only comes at the end of a grouping. Again, this means you’ll not only have to keep things moving but you’ll have to organize your exercise stations to facilitate that.

Your primary goal during this phase is to become friends with feeling uncomfortable. You’re going to chase that sensation in two different ways. First, you’re going to take things just a little further than ever before when it comes to tolerating that burning feeling in your muscles. Then, you’re going to push the boundaries of your own mobility. Seek out that discomfort by playing around at the edges of any given movement. Find out where your body is reluctant to go and then push it just a little bit – in every single direction.

While working out can and should be safe, it should never be comfortable. As always, train safely but stay focused. By accepting the discomfort that comes with training, give yourself the power to push your own boundaries just a little. It’s time to see where that can take you.


Calendar

MON TUES WED THURS FRI SAT SUN

Week

1

Workout 1 Intervals

Workout 2 Active recovery

Workout 1 Intervals

Off

Week

2

Workout 2 Intervals Workout 1 Active recovery

Workout 2 Intervals

Off

Week

3

Workout 1 Intervals


Workout 1 Intervals

Off

Week

4

Workout 2 Intervals


Workout 2 Intervals

Off


Warm-up

Foam rolling work

• IT bands (side of legs) • Hip flexors (hips) • Quads (front of legs) • Hamstrings (back of legs) • Adductors (low and high; inside of legs) • Glutes • Upper back • Lats

Key points: Complete 5-10 passes of each.

Keep your muscles relaxed (even though you will feel moderate pain). Keep duration under a minute for any one area.

Stretches

• Pecs • Lats • Hip flexors • Hamstrings • Adductors • External rotators (10 repetitions)

Key points: From the list, pick only two of the stretches and hold for 60 seconds each. Choose the stretches that you find the most challenging.

Mobility

• Ankle mobility (middle, inside and outside) • Wall slides • Hugging hip lift • Scapular push-ups • Assisted rear lunge • Prone hip flexion • Lateral squat • Standing X-band abduction • Assisted squat • Shoulder dislocations

Key points: Complete 5-10 repetitions of each.

Important: don’t simply go through the motions. Take your time on each movement, concentrating on what you’re supposed to feel. Your goal isn’t to achieve the greatest range of motion possible with any particular movement, but to use the right muscles and joints.

Note:

You can view the video of the entire warm-up sequence in Today’s Workout (from your Lean Eating home page.)


Workout 1 WARM-UP

Group 1 A) Modified deadlift (12 reps)

B) Modified push-up (12 reps)

C) Stability ball front roll-out (perform for 60 seconds)

Rest 30 seconds, repeat

Week 1 – do 2 rounds of group 1 Week 2 – do 3 rounds of group 1 Week 3 – do 3 rounds of group 1 Week 4 – do 3 rounds of group 1

Group 2 A) Rear lunge (12 reps/side)

B) Inverted row (12 reps)

C) Standing cable chop (12 reps/side)



Group 3 A) Incline dumbbell bench press (12 reps)

B) 3-point dumbbell row (12 reps/side)



Note:

Exercises in a group are to be performed one after another. Just as in the previous phase, the exercise groupings have no rest between exercises, requiring you to move, without stopping, from exercise to exercise within each group. As such, it’s important to have your stations set up beforehand.

Knowing what exercises can be reproduced with a band (or otherwise improvised) will help you keep things moving in a crowded gym environment.


Workout 2 WARM-UP

Group 1 A) Dumbbell front squat (12 reps)

B) X-band pull-down (12 reps)

C) Figure 8s on stability ball (perform for 60 seconds)



Group 2 A) Single-leg SHELC (12 reps/side)

B) Single-arm dumbbell bench press (12 reps/side)

C) Squat to triple-extension (24 reps)



Group 3 A) Medicine ball slams from tall kneel (12 reps)

B) Lateral box walk-over (12 reps/side)



Note:

Exercises in a group are to be performed one after another. Just as in the previous phase, the exercise groupings have no rest between exercises, requiring you to move, without stopping, from exercise to exercise within each group. As such, it’s important to have your stations set up beforehand.

Knowing what exercises can be reproduced with a band (or otherwise improvised) will help you keep things moving in a crowded gym environment.


Active recovery

WARM-UP (OPTIONAL)

Mildly to moderately challenging work– preferably outdoors

Week 1 – do 25 minutes Week 2 – do 25 minutes Week 3 – do 30 minutes Week 4 – do 30 minutes

Note:

This activity is intended to be relatively easy. Your goal should be to find an activity (outside of the gym) that will provide a change of pace and leave you feeling better than when you started.


Intervals

WARM-UP

Perform 30 seconds of all-out work followed by 30-40 seconds of light work, repeat

Week 1 – do 4 rounds Week 2 – do 6 rounds Week 3 – do 8 rounds Week 4 – do 8 rounds

Note:

Choose a low-impact exercise, such as stationary biking, sled pulling or swimming. Your goal is to work at peak intensity for each 30-second interval. The 30-40 seconds in between should be slow and recovery-oriented.


Phase 3 – Exercise Directory

Workout 1 Modified deadlift .............................................................................................................................. 9

Modified push-up ........................................................................................................................... 10

Stability ball front roll-out ............................................................................................................... 11

Rear lunge ..................................................................................................................................... 12

Inverted row ................................................................................................................................... 13

Standing cable chop ...................................................................................................................... 14

Incline dumbbell bench press ........................................................................................................ 15

3-point dumbbell row ..................................................................................................................... 16

Workout 2 Dumbbell front squat ..................................................................................................................... 17

X-band pull-down ........................................................................................................................... 18

Figure 8s on stability ball ............................................................................................................... 19

Single-leg SHELC .......................................................................................................................... 20

Single-arm dumbbell bench press ................................................................................................. 21

Squat to triple extension ................................................................................................................ 22

Medicine ball slams from tall kneel ................................................................................................ 23

Lateral box walk-over ................................................................................................................... 24


WORKOUT 1

Modified deadlift

Set-up

Using the pins in a power rack, boxes or any other serviceable tool, select a height roughly in line with the bony ridge just below your knees (the tibial tuberosity) and place a barbell there. With the barbell directly in contact with your legs, take a strong double-overhand grip with your arms just to the outside of your legs. Ensure that you have a natural arch in your low back. Check it again – there can be no rounding here. In this position, drive your chest forward and your heels into the ground. Before any lift occurs, ensure again that there’s an arch in your lower back.

Movement

Continuing to drive your heels into the ground, drive your hips forward, standing as tall (not to be confused with arching as far back) as possible. Do not allow your back alignment to change. At the top of the movement, ensure that you feel the squeeze in your glutes, not your lower back. To return the bar, squeeze your shoulder blades together and attempt to hold onto that position as you move your hips backwards. The bar should travel as close to your legs as possible and your knees should only begin to bend once the bar has passed them.

Key Points

• Your chin should stay in the same position (relative to your body) throughout. Don’t stick it out at the bottom. Look upward, but only with your eyes. You should wind up looking up through your eyebrows.

• Try to “split the ground” between your feet – pushing the sides of your legs into your arms • Do not allow your weight to leave your heels • “Pressure test” the weight before you pick it up. Bear 25% of the weight (not enough to actually

move the bar) and check – yet again – that your alignment is correct • When the hips stop moving, everything stops moving • Always start with a double-overhand grip but if you are no longer able to hold onto the bar,

switch to an alternated (one up, one down) grip. Alternate sides from set to set.

When do I add weight?

Excellent alignment and movement are absolute requirements before adding weight.


WORKOUT 1

Modified push-up

Set-up

Assume a push-up position, with your hands approximately shoulder-width apart and your feet hip width apart.

Movement

Slowly, and with control, lower yourself toward the ground. Pause before gently touching your knees to the ground and pressing yourself up. At the top, extend your legs to return to your original position.

Key Points

• Keep the same alignment as you would in a plank – do not allow your lower-back to arch • Keep the elbows within 45 degrees of the body – don’t let them flare out • Always lower yourself with control – don’t just drop.


Once you can complete all reps with strict form, you can challenge yourself by narrowing or elevating your feet, or by increasing your speed (only) while pressing yourself away from the ground.


WORKOUT 1

Stability ball front roll-out

Set-up

Begin by assuming a plank on a stability ball. Ensure that you’re alignment is good and you’re maintaining the position through your core, not by “hanging” off of your spine.

Movement

Without compromising your alignment, roll your forearms as far forwards as possible and as far backwards as possible. Nothing beyond your shoulder joints should move.

Key Points

• Do not allow your back to “sag”. • Take a 3-5 second break if form starts to break down. The clock is not running during this break. • Don’t move according to how far you think you should go. Make zero change in positioning your

goal and use a mirror for visual feedback.


No need – progress here is based on range of motion. To increase difficulty, decrease the size of the stability ball.


WORKOUT 1

Rear lunge

Set-up

Assume a standing position with good posture and a dumbbell in each hand. Shift your weight onto one leg.

Movement

Step back with the un-weighted leg until you’ve reached a deep split squat position. You’ll need to lean slightly forward during this process to maintain the weighting on the forward foot. Once you’re stable in the bottom position, drive the heel of the front foot into the ground and step forward into the original position.

Key Points

• Step back smoothly and fluidly. Your landing should be soft. You should not step backwards, pause and drop.

• Always establish stability before moving. • Ensure that the angle of the front shin changes as little as possible by keeping your weight in the

heel of the front foot.


You can increase the weight of the dumbbells as soon as you can perform the movement with all key points in place.


WORKOUT 1

Inverted row

Set-up

Position yourself under a low bar (ensuring first that it’s stable and secure), assume a palms-down (overhand) grip. Walk yourself forward until you’ve reached an appropriate angle. At the bottom position, you’ll still keep some tension on your arms and shoulders, avoiding hanging passively. Squeeze your glutes (and keep them squeezed).

Movement

Pull your sternum to the bar with a brief hold at the top before lowering yourself in a controlled fashion.

Key Points

• Squeeze your shoulder blades together as you pull your body to the top • Squeeze your glutes throughout the entire movement – don’t allow your butt to hang down • Change the angle to ensure that you can complete all of your reps with good form


You will increase your challenge by positioning yourself in a more horizontal position (closer to parallel to the ground).


WORKOUT 1

Standing cable chop

Set-up

Taking a standing position perpendicular to a rope cable handle (it will be in its lowest position). Rotate a few degrees away to put it slightly further behind you. To start, grasp the rope, ensuring there is tension on the line and that the weight is off of the stack. Set your position with shoulders and hips level, and your shoulder blades squeezed together and pulled down.

Movement

Keeping your shoulder blades pulled back and down, move the handle upward on a 45-degree angle as high as possible, without twisting or compromising your shoulder alignment.

Key Points

• At the bottom and top of each movement, re-establish your shoulder position • Don’t let your body twist • Ensure that your front knee remains stacked over the ankle


Add weight when you can perform the movement with all of the key points – particularly keeping the shoulder blades down and your front knee stable – in place.


WORKOUT 1

Incline dumbbell bench press

Set-up

Lay back on an incline bench (approximately 40 degrees) with your feet firmly on the floor and a dumbbell in each hand. The dumbbells should be in line with your body and with the top head sitting on your shoulder. Squeeze your shoulder blades together and ensure that your lower body is stable.

Movement

Press the dumbbells straight up into the air (not at a right angle to your body). As you press, rotate the dumbbells during the movement (not at the top) so that they finish perpendicular to your body.

Key Points

• Use your shoulder blades to squeeze the bench throughout the entire movement – even at the top.

• Keep your shoulders as low as possible throughout the movement. Making sure that your lats are flexed will help this.

• No dancing! Your feet should remain firmly planted and your knees should remain in-line with your ankles. Stability is essential.


Add weight when you can perform the movement with all of the key points – particularly keeping the shoulder blades down – in place.


WORKOUT 1

3-point dumbbell row

Set-up

Put one shin and the same-side hand on a bench as if you’re crawling. The outside foot will be planted on the ground. The outside hand will be holding a dumbbell. Ensure that your hips are level and that your chest is pushed forward to help you maintain a neutral spine.

Movement

Draw your elbow to the sky, rowing the dumbbell up

Key Points

• Even at the bottom of the movement, do not let the shoulder go completely slack • Stabilize the body – don’t rotate the torso during the movement


You can increase the weight of the dumbbells as soon as you can perform the movement with all key points in place.


WORKOUT 2

Dumbbell front squat

Set-up

Place a dumbbell (or kettlebell) on each shoulder with your elbows pointing forward. Ensure that you have a proper squat width and foot angle, as practiced with the goblet squat.

Movement

Sit back (using a box is still an option) by moving your butt backwards and hinging from the hips. Attempt to keep your upper arms parallel to the floor. The deeper you sit into a squat position, the harder you will have to push to keep your elbows high. Once in the bottom position, ensure that your weight is in your heels and drive your hips forward until you’re standing tall.

Key Points

• Always ensure that you’re stable before you move • Don’t allow your weight to travel further forward than your heels • Don’t over-arch your lower-back – just focus on bringing your hips up by squeezing your glutes • Focusing on driving your elbows up during the squat will ensure that you keep a neutral spine

and do not round your lower back • Any adjustments to your spinal alignment should be made at the bottom or top position – not

while you are moving


Your first priority is to achieve a full range of motion (sitting to parallel) without any rounding to the lower back. Only when this has been achieved should weight be added.


WORKOUT 2

X-band pull-down

Set-up

Hang a band over a secure anchor point. Take a tall-kneeling position and, with crossed wrists, hold a length with each hand. Allow the band to passively pull your shoulders into an elevated position.

Movement

Beginning by dropping your shoulder blades, drive your elbows downward, creating an X with the band. At the end of the movement, your elbows should be close to your ribs. Raise your hands, allowing your shoulders to elevate – all with control.

Key Points

• Ensure that you aren’t overly arching your back by engaging the same muscles you would use to crunch

• You can substitute a cable X pull-down (beginning with crossed handles) for this exercise.


Once your movement quality is good, you will increase difficulty by choosing a thicker band or by making the short band shorter. You may also substitute a cable X pull-down (beginning with crossed handles) for this exercise.


WORKOUT 2

Figure 8s on stability ball

Set-up

Set up as you would for a Plank on stability ball - place your forearms on a stability ball (your elbows are bent at ninety degrees) and the balls of your feet touching. Your spine should be neutral (if in doubt, default to a slight pike).

Movement

Without moving beyond the shoulders, draw a sideways figure 8 with your elbows. Make the imaginary 8 as large as possible without compromising your alignment.

Key Points

Maintain stability and alignment in your plank. If someone was only able to see you from below the shoulders, it should look like you’re holding a static plank.


You will make this exercise more challenging by increasing your range of motion while keeping the same quality of alignment.


WORKOUT 2

Single-leg SHELC

Set-up

Lay on the ground with one foot on a stability ball and the other in the air.

Movement

The movement is divided into four parts:

1. Lift your hips off the ground 2. Bend your knee, bringing the ball toward you 3. Extend your knee, pushing the ball away 4. Lower your hips back to the ground

Key Points

• Always establish stability before moving. • Let all movement come from your hips. Don’t over-arch your back during the movement (keep a

neutral spine) – focus on bringing your hips up by squeezing your glutes.


Instead of adding weight to make things more challenging, you’ll progressively narrow the angle of your arms until they are resting on you (instead of the floor). Swapping up for a smaller stability ball will also work.


WORKOUT 2

Single-arm dumbbell bench press

Set-up

Lay on your back, ensuring that your feet are solidly on the floor. Hoisting one dumbbell to sit on your shoulder (the dumbbell should be parallel to your body), squeeze the bench with your shoulder blades.

Movement

Maintaining the shoulder squeeze, push the dumbbell away, turning your palm away from the body as you press (in other words, rotate during the press, not after).

Key Points

• Use your shoulder blades to squeeze the bench throughout the entire movement – even at the top.

• Keep your shoulder as low as possible throughout the movement. Making sure that your lat is flexed will help this.

• No dancing! Your feet should remain firmly planted and your knees should remain in-line with your ankles. Stability is essential


Add weight when you can perform the movement with all of the key points – particularly keeping the shoulder blades back and down– in place.


WORKOUT 2

Squat to triple-extension

Set-up

Sit into a half squat position with your arms behind you and your weight in your heels.

Movement

Explosively drive your hips forward pushing off the balls of your feet and swinging your arms about 45 degrees in front of you (not overhead). The term triple extension comes from having full extension from your ankles, knees and hips. Although you should try to jump as high as possible, actively pressing the balls of your feet into the ground should prevent you from getting very far off of the ground. Upon landing, swing your arms backwards to ensure that your weight moves back into your heels.

Key Points

• This exercise is designed to be performed at high speed – do not stop at the bottom • If there’s any impact upon landing, ensure that you’re achieving extension of your knees and

ankles • Don’t allow the arms to go overhead, as this may cause you to over-arch your low back • Ensure that each movement begins and ends with your weight in the heels


No need – you’ll make this exercise more challenging by focusing on jumping with maximum power.


WORKOUT 2

Medicine ball slam from tall kneel

Set-up

Assume a tall-kneeling position, bringing a medicine ball (or equivalent) overhead.

Movement

Staying tall and without bending your arms, slam the ball into the ground, catch it and bring it immediately back overhead to repeat the movement.

Key Points

• Don’t allow yourself to bend forward • Keep your arms straight • Don’t kill the motion of the ball – merge the bounce with the “re-loading” process • Be aggressive. Try to put the ball through the floor each time • The weight of the ball is unimportant – if you don’t have access to a ball (or a place you can

slam one), a softer object, such as a wadded up ball of paper or a towel will do.


No need – progress here is about speed and power.


WORKOUT 2

Lateral box walk-over

Set-up

Assume a push-up position on a low box or equivalent.

Movement

Slowly, with a slightly bent elbow, reach toward the ground on one side and lower the other hand to form a push-up position. Walk laterally onto the box again and repeat the process on the other side.

Key Points

• Ensure that you don’t land with a locked elbow –always keep a slight bend • Every landing should be slow and gentle • Your back alignment should not change at any point – ensure that you don’t allow your low back

to “sag” • You may dip slightly on each side, but do not need to perform a push-up


No need – progress here is about quality of movement. Deepening the push-up on either side of the box will make this exercise more challenging.

Documents

Lean Eating For Women Phase 3 - Amazon S3€¦ · LEAN EATING FOR WOMEN | PHASE 3 (4 WEEKS)! Lean Eating for Women – Third Phase (4 weeks) Playing with fire You know a lot more