This is a program perfect for women at every level of their lifting journey, ranging from complete beginner, intermediate, to advanced level lifters. The six separate 8-week at-home lower body focused programs are for those who want to build muscle and strength all within the comforts of your own home! The inclusion of multiple options are to help suite your training style and preferences. As well as alternate equipment exercises to accommodate different equipment you may have in your home gym, with video demonstrations done by Stephanie for every exercise!
Author(s): Buttermore, Stephanie PhD
Year: 2022
Language: English
Commentary: Women's , At-Home Training Guide, (6 Programs)
Pages: 227
Tags: Women's , At-Home Training Guide, (6 Programs)
TOC
About this Program
About Stephanie
Abbreviations & Key Terms
FAQ
Equipment Recommendations
Beginner
Intermediate & Advanced Programs
Why Women Should Lift Weights
Program Structure
Beginner
Intermediate
Advanced
Program Progression
Examples
Training Principles That Are Important
Technique
Progressive Overload
Mind-Muscle Connection
Training Principles That Are NOT Important
Soreness
Keeping Your Heart Rate High
Switching Things Up
Program Principles
Frequency
Volume
Effort
Rest Periods
Recovery
Rate of Perceived Exertion (RPE)
Nutrition Recommendations
Cardio Recommendations
Warm Up
Purpose
Common Mistakes/Misconceptions
Difference from "Warm Up Sets"
How to Determine Your 1 Rep MAX
Functional Anatomy
Muscle Contraction
Joint Actions
Warm Up Protocol
Lower Body
Upper Body
Full Body
Programs
Beginner
Beginner 3-day Bodyweight Full Body Program
Beginner 3-day Bodyweight & Dumbbells Program
Intermediate
4-day Lower/Upper
4-day Full Body
Advanced
4-day Lower/Upper
4-day Full Body
Contact
References
Disclaimer
