Lean Eating for Women –

Tenth Phase (4 weeks)

Remember the calm? This is the storm.

You are now entering the penultimate phase of Lean Eating. You didn’t get here by
accident and you wouldn’t have been able to make this happen without a whole lot of
preparation. Yet, here you are!

Do you remember back in Phase 4 when we talked about constructing a montage? If

someone were to make a movie about your life, they would now have a variety of
training clips to edit together and set to music.

What’s interesting is that you won’t have been successful in every clip. You’ve fallen
down (maybe figuratively, maybe literally) dozens of times. That stuff is important; it’s
what makes your story meaningful. Lest you forget, you’ve gotten up just as any times.
These experiences – no matter how frustrating – are what make your story worth telling.

This is the last part of the montage. We’re not quite ready to roll credits, though,
because we still have to pass through the final challenge. This workout is your nemesis
but, just like in the movies, it’s not your real nemesis – it’s a symbol. There will be plenty
more challenges to come your way but when you smash this one, you’ll let the audience
know that you can take whatever comes your way. So smash this one.

Let’s get down to the details:

For the first time, you’ll have a third workout to follow. You’ve already been introduced to
AMRAP but you’re now going to put an entire grouping of exercises into that category
for each workout. Concentrate on the weak links (the exercises with the lowest numbers
or poorest movement) but total the entire thing up.

Before you move on to the workouts, close your eyes and put your montage together.
Write it out if it helps. Think about all the work that went into getting you here. The
workout is staring you in the eyes now – it’s trying to psych you out. You’ve trained too
hard to let anything or anyone mess with your head, though. It’s simply time to take care
of business.

Let’s go.

1 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

Calendar

MON TUES WED THURS FRI SAT SUN

Week Workout 1 Intervals Workout 2 Active Workout 3 Intervals Off

recovery

1
Week Workout 1 Intervals Workout 2 Active Workout 3 Intervals Off
recovery

2
Week Workout 1 Intervals Workout 2 Active Workout 3 Intervals Off
recovery

3
Week Workout 1 Intervals Workout 2 Active Workout 3 Intervals Off
recovery

2 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

Warm-up

Foam rolling work

• IT bands (side of legs) Key points:

• Hip flexors (hips) Complete 5-10 passes of each.
• Quads (front of legs)
Keep your muscles relaxed (even
• Hamstrings (back of legs)
though you will feel moderate pain).
• Adductors (low and high; inside of legs)
• Glutes Keep duration under a minute for any
• Upper back one area.
• Lats

Stretches

• Pecs Key points:

• Lats From the list, pick only two of the
• Hip flexors stretches and hold for 60 seconds
• Hamstrings each.
• Adductors Choose the stretches that you find the
• External rotators (10 repetitions) most challenging.

Mobility

• Ankle mobility (middle, inside and outside) Key points:

• Wall slides Complete 5-10 repetitions of each.
• Hugging hip lift
Important: don’t simply go through the
• Scapular push-ups
motions. Take your time on each
• Assisted rear lunge
movement, concentrating on what
• Prone hip flexion you’re supposed to feel.
• Lateral squat
• Standing X-band abduction Your goal isn’t to achieve the greatest
• Assisted squat range of motion possible with any
• Shoulder dislocations 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.)

3 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

Workout 1

WARM-UP

Group 1
Weeks 1-4 – perform as many (total) reps as possible
A) Single-arm overhead dumbbell press within 12 minutes
from tall kneel
B) Bent-over dumbbell row
C) Offset rear lunge

Group 2

A) ½ plank overhead band pull Weeks 1-4 – perform as many (total) reps as possible
within 12 minutes
B) Waiter’s carry
C) ½ kneeling lateral fly
D) SHELC

Note:
Exercises in a group are to be performed one after another. In the case of multiple rounds, the
grouping will be repeated in order. For example, someone doing two rounds would perform
Exercise A, Exercise B, and then go through Exercises A and B again before moving onto the
next grouping.
For exercises performed in a single-­‐sided manner, complete the prescribed number of
repetitions (reps) on each side. The exercise demonstrations and instructions will indicate
whether the repetitions are to be completed in an alternating or non-­‐alternating fashion.
In each group, a 5-10% increase in weight should be achievable each week.

4 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

Workout 2

WARM-UP

Group 1
Weeks 1-4 – perform as many (total) reps as possible
A) 3 pt. dumbbell row (symmetrical within 12 minutes
stance)
B) ½ kneeling dumbbell sword pull
C) Front squat or goblet squat

Group 2

A) Push-up or knee push-up Weeks 1-4 – perform as many (total) reps as possible
within 12 minutes
B) Bent-over rear delt fly
C) Triceps band push-down
D) Alternating lateral lunge

Note:
Exercises in a group are to be performed one after another. In the case of multiple rounds, the
grouping will be repeated in order. For example, someone doing two rounds would perform
Exercise A, Exercise B, and then go through Exercises A and B again before moving onto the
next grouping.
For exercises performed in a single-­‐sided manner, complete the prescribed number of
repetitions (reps) on each side. The exercise demonstrations and instructions will indicate
whether the repetitions are to be completed in an alternating or non-­‐alternating fashion.
In each group, a 5-10% increase in weight should be achievable each week.

5 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

Workout 3

WARM-UP

Group 1
Weeks 1-4 – perform as many (total) reps as possible
A) Alternating incline dumbbell bench within 12 minutes
press
B) Assisted chin-up or X-band pull-down
C) 2 dumbbell RDL with arm raise

Group 2
Weeks 1-4 – perform as many (total) reps as possible
A) Dive-bomber push-up within 12 minutes
B) Dumbbell lateral raise
C) Split-stance cable curl
D) Narrow-grip barbell roll-out

Note:
Exercises in a group are to be performed one after another. In the case of multiple rounds, the
grouping will be repeated in order. For example, someone doing two rounds would perform
Exercise A, Exercise B, and then go through Exercises A and B again before moving onto the
next grouping.
For exercises performed in a single-­‐sided manner, complete the prescribed number of
repetitions (reps) on each side. The exercise demonstrations and instructions will indicate
whether the repetitions are to be completed in an alternating or non-­‐alternating fashion.
In each group, a 5-10% increase in weight should be achievable each week.

6 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

Active recovery

WARM-UP (OPTIONAL)

Mildly to moderately challenging work– preferably outdoors Week 1 – do 30 minutes

Week 2 – do 30 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.

7 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

Intervals

WARM-UP

Perform 30 seconds of all-out work followed Week 1 – do 4 rounds

by 30 seconds of light work. Repeat Week 2 – do 5 rounds
Week 3 – do 8 rounds
Week 4 – do 5 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 20-second interval. The 20 seconds in between should be slow
and recovery-oriented.

8 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

 Active recovery

WARM-UP (OPTIONAL)

Mildly to moderately challenging work– preferably outdoors Week 1 – do 30 minutes

Week 2 – do 30 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.

7 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

Intervals

WARM-UP

Perform 30 seconds of all-out work followed Week 1 – do 4 rounds

by 30 seconds of light work. Repeat. Week 2 – do 5 rounds
Week 3 – do 8 rounds
Week 4 – do 5 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 seconds in between should be slow
and recovery-oriented.

8 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

Phase 10 –
Exercise Directory

Workout 1
Tall kneeling overhead dumbbell press .......................................................................... 10  
Bent-over alternating dumbbell row ................................................................................ 11  
Offset rear lunge ............................................................................................................. 12  
½ plank overhead band pull ............................................................................................ 13  
Waiter’s carry .................................................................................................................. 14  
Lateral fly from ½ kneel................................................................................................... 15  
Supine hip extension leg curl (SHELC)........................................................................... 16  

Workout 2
3-point dumbbell row (symmetrical stance) .................................................................... 17  
Dumbbell sword pull from split stance ............................................................................ 18  
Front squat (or goblet squat from phase 1)..................................................................... 19  
Push-up (modified or full) ............................................................................................... 20  
Bent-over rear delt fly...................................................................................................... 21  
Triceps band push-down................................................................................................. 22  
Alternating lateral lunge (with shuffle) ............................................................................. 23  

Workout 3
Alternating incline dumbbell press .................................................................................. 24  
Band-assisted chin-up (or X-band pull-down) ................................................................. 25  
Dumbbell RDL (with arm raise) ....................................................................................... 26  
Dive-bomber push-up ..................................................................................................... 27  
Dumbbell lateral raise (from split stance)........................................................................ 28  
Split stance cable curl ..................................................................................................... 29  
Narrow grip barbell roll-out (or inchworm)....................................................................... 30  

9 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 1

Tall kneeling overhead dumbbell press

Set-up
Take a tall-kneeling position, ensuring that your glutes are squeezed and you’re on the balls of
your feet. Hold a dumbbell in each hand. The ends of the dumbbells should be sitting on your
shoulders (or just above) and parallel to one-another.

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

Key Points
• Keep your shoulder blades down and squeezed together 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.
• Imagine performing the first centimeter of a crunch in order to engage your core and prevent
your back from arching during the lift
• If you are unable to perform this exercise without pain or excessively arching your lower back,
revert to the high-incline dumbbell press

When do I add weight?

Add weight when you can perform the movement with all of the key points in place.

10 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 1

Bent-over alternating dumbbell row

Set-up
Stand with your feet hip width and parallel, grasping a dumbbell in each hand. Move your hips
back until your upper body is hinged forward no more than 45 degrees (relative to the ground).
Rotate the dumbbells so the heads line up with each other. Ensure that you have a neutral spine
and that your hips are level.

Movement
After tightening your core (fill your belly with air), draw your elbows back, bringing one dumbbell
up and rotating it so that it’s parallel with your body. Ensure there is no rotation in the spine or
hips. Lower the dumbbell in a controlled fashion and repeat on the other side. Continue alternating
to complete the reps indicated on each side.

Key Points
• Your initial body position comes from hinging at the hips. Only allow your knees to bend slightly.
• Good posture is your first priority here. If you feel that you’re losing alignment at any time, stand
up and reset your position.
• A mirror can be an invaluable tool to check your form – ensure that you don’t see any rounding
in your lower back
• Aim to have, at most, a 135 degree angle between your body and the ground

When do I add weight?

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

11 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 1

Offset rear lunge

Set-up
Assume a standing position with good posture. Place a dumbbell on one shoulder, as you would
for a dumbbell front squat. Shift your weight onto the opposite leg while keeping your hips level.

Movement
Step back with the un-weighted leg (same side as the dumbbell) 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 in the bottom position and stable, drive the heel of the front foot into
the ground and step forward into the original position. Complete all reps on one side before
switching legs.

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.

When do I add weight?

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

12 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 1

½ plank overhead band pull

Set-up
Begin in a plank position, with your head toward a secured resistance band or cable handle (this
will be 2-3 inches from the ground). Shift your weight onto one arm and grasp the band or handle.
If you are unable to hold a ½ plank, switch to a quadruped position (on all fours).

Movement
Draw your elbow toward your hips, ensuring that there is no rotation in your body. Return the band
or handle with control.

Key Points
• Establish your alignment before beginning this exercise. You should be able to maintain a
neutral spine as if balancing a dowel on your back.
• Avoid rotation – your alignment should remain unchanged

When do I add weight?

You can increase the thickness of the band or the weight you’re using as soon as you can perform
the movement with all key points in place.

13 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 1

Waiter’s carry

Set-up
Standing with good posture, hoist a dumbbell over your head in an overhead press position. Use a
mirror to take note of your position. Attempt to completely restore good standing posture. No tilting
of either the hips or shoulders to be visible. You may need to lower the dumbbell closer to the
shoulder or use less weight to accomplish this goal.

Movement
Once you have established good posture, walk forward without allowing any shifting, tilting or
other postural changes. If you are unable to accomplish this flawlessly (and without pain), try
decreasing the height of the weight or the amount of weight used.

Key Points
• If shoulder pain is present at any height, please substitute the single-arm farmer’s carry
• Think of pulling the weight downward to engage your lats
• Keep the shoulder of the raised arm level with the opposite shoulder
• Keep the hips level
• Use a slow walking speed

When do I add weight?

Once you can perform this exercise with all key points in place, you will increase your challenge
by increasing the height of the dumbbell and – only when this has been maximized – then the
weight of the dumbbell

14 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 1

Lateral fly from ½ kneel

Set-up
Take a tall, ½ kneel position and hold a dumbbell in each hand, maintaining a slight bend in your
elbows. Imagine driving the dumbbells down toward the ground.

Movement
Without changing the alignment of your arms or elevating your shoulders, raise your arms until
they’re parallel to the ground. Lower them with control before repeating the movement.

Key Points
• Work to keep your shoulders as low as possible through every part of the movement
• Ensure that you do not arch your back upon raising or lowering the dumbbells

When do I add weight?

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

15 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 1

Supine hip extension leg curl (SHELC)

Set-up
Lay on the ground with your heels resting on a stability ball. Spread your arms (palms-up) out to
the sides.

Movement
The movement is divided into four parts:

1. Lift your hips off the ground

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

Key Points
• Always ensure that you’re stable before you move
• Don’t over-arch your lower-back – focus on bringing your hips up by squeezing your glutes

When do I add weight?

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.

16 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 2

3-point dumbbell row (symmetrical stance)

Set-up
Holding a dumbbell and standing just in front of a bench (or something of equivalent height), move
your hips backwards by hinging at the hips until your free hand makes contact. In the bent-over
position, your spine should be neutral and hips level.

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
• Ensure that your chest stays forward to help maintain the natural arch in your low-back – using a
mirror (from the side) can be very helpful to ensure that your back position remains the same
throughout

When do I add weight?

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

17 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 2

Dumbbell sword pull from split stance

Set-up
Take a split stance position with a dumbbell in one hand (the same side as the lead leg). Bring the
hand with the dumbbell to the opposite hip, as if you’re about to draw a sword.

Movement
Bring the dumbbell across your body in a controlled manner, rotating your hand until the palm-side
is facing upwards. You should maintain a 45-degree bend in your elbow through this entire
movement.

Key Points
• Momentum is not your friend. Move slowly and carefully
• There should be no movement beyond the shoulder joint
• Maintain a 45 degree-bend in the elbow throughout.
• Switch positions to correspond with the hand being used

When do I add weight?

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

18 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 1

Front squat (or goblet squat from phase 1)

Set-up
The barbell should be racked at a position slightly lower than your shoulders. Grasp it with both
hands (slightly wider than shoulder width). Push yourself under the bar until your elbows are
pointing forward. The bar should be resting in the crook between your collarbone and your
shoulder (not supported by the hands). You’ll use between two and four fingers to grasp the bar.
With small, careful steps back up into the proper width and angle for a squat (as practiced).
Important: set the pins in the power rack at a height slightly lower than your lowest squat depth.
This will keep you safe should you lose the bar or fall.

Movement
Sit back (using a box is still an option) by moving your hips backwards, 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 toward the bottom 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
• Some discomfort in the wrists is to be expected but pain is not. If pain persists, please revert to
the dumbbell front squat

When do I add weight?

You will only add as much weight to the bar as you can bear without pain. With that in mind, 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 more weight be added. If you are unable to
perform the movement with an empty bar without pain, revert to the dumbbell front squat.

19 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 2

Push-up (modified or full)

Set-up
Assume a push-up position, with your hands approximately shoulder-width apart and your feet hip
width apart. Grip the ground with your hands and attempt to pull yourself forward (use your feet as
anchors so you do not actually move). Think of drawing your elbows to your hips.

Movement
Slowly, and with control, lower yourself toward the ground, aiming to make light contact. Pause
slightly before pressing yourself up.

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
• If you are unable to perform at least 15 push-ups with clean form, revert to the modified push-up

When do I add weight?

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.

20 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 2

Bent-over rear delt fly

Set-up
Stand with feed hip width and parallel, grasping a dumbbell in each hand. Move your hips back
until your upper body is no more than 45 degrees (relative to the ground). Rotate the dumbbells
until they’re in-line with each other. Ensure that you have neutral spine and that your hips are
level.

Movement
Pull your arms apart until they are raised at your sides, with the thumbs pointed toward the
ground. At the top position, your arms should be slightly less than 90 degrees from your body.

Key Points
• Do not allow yourself to swing or use momentum
• Keep the shoulder blades down
• Focus on the muscle contraction in the back of your shoulders

When do I add weight?

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

21 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 2

Triceps band push-down

Set-up
Standing in front of a band (a cable bar is an acceptable substitute), grab the band/cable
attachment with your arms at 90 degrees, and engage your core as you would to initiate a crunch.
Ensure that your knees have a slight bend and that your shoulders are down.

Movement
Keeping your upper arms stationary and elbows tight to your sides, press the band/cable down
until your arms are fully extended. Return back to the original position slowly and with control.

Key Points
• Do not allow your back to arch
• Use only your arms – do not lean into the band

When do I add weight?

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

22 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 2

Alternating lateral lunge

Set-up
Assume a lateral squat position – shift your weight to one side and push your hips back. The un-
weighted leg will be fully extended and your feet will be parallel. Ensure that your weight is on the
outside edge of the weighted foot and toward the heel.

Movement
Push yourself explosively off your weighted leg. Instead of merely standing up and coming back to
the middle, shuffle your feet together before lunging laterally to the opposite side. Repeat this
process without stopping in the middle, completing the reps indicated on each side.

Key Points
• Your shin angle shouldn’t change during the movement but your hips should move backwards
(like the goblet squat)
• Both feet should remain parallel and flat on the floor
• Push the weighted knee out to the side so it sits in-line with the ankle
• This should not be a rough step followed by a lateral squat. This movement should be fluid.

When do I add weight?

You won’t need weight, as progress will be determined by quality of movement, explosiveness
and distance covered.

23 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 3

Alternating incline dumbbell 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 upper part of
the dumbbell sitting on your shoulder. Squeeze your shoulder blades together and ensure that
your lower body is stable.

Movement
Press one dumbbell 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.
Bring it back to the original position and repeat this process with the dumbbell in the opposite
hand. Continue to alternate to complete the reps indicated on each side.

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.
• Do not begin pressing until the opposite hand has returned to its original position

When do I add weight?

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

24 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 3

Band-assisted chin-up (or X-band pull-down)

Set-up
Hook a strong resistance band over the pull-up bar. Note: this exercise requires a specialized
resistance band, such as a Super Band. A regular resistance band won’t cut it – make sure you
have something that will bear your bodyweight safely.
Place one knee in the band (alternate knees from one set to another). You may need a step or
someone to help you lower the band to an adequate height. Allow yourself to slowly drop until
your arms are extended and your shoulders elevated.
Grip the bar with palms facing you (underhand grip). Note: The above photo demonstrates a
neutral grip.

Movement
Begin to pull yourself up by driving your shoulders down (this part of the movement should feel
very similar to the straight-arm band iso-hold). Continue to pull your body up, aiming for the bar
with your sternum. Lower yourself slowly and with control. At the bottom of the movement, allow
your shoulders to slowly elevate.

Key Points
• At the bottom and top of each movement, re-establish your shoulder position
• Engage the front of your core to avoid arching your back
• If you’re unable to perform all required reps consecutively, select a thicker band or revert to the
X-band pull-down

When do I add weight?

To increase your challenge, select a smaller band (hard), no band (harder) or hold a dumbbell
between your feet (hardest).

25 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 3

Dumbbell RDL (with arm raise)

Set-up
Stand with a light dumbbell in each hand. Establish good posture by getting as tall as possible,
tucking the chin, bringing the shoulder blades back, and having a slight bend in the knees.

Movement
Move your hips backwards, keeping your chest driven forward throughout. You may find it helpful
to stand in front of a wall to give yourself a target to hit. As you move your hips back, lift your arms
(thumbs up) to come in-line with your shoulders. Lower your arms and press away from the
ground to stand.

Key Points
• Your knee angle (a slight bend) should not change at any point
• Your back alignment should not change at any point
• Synchronize moving your hips back with raising your arms so that both begin and end at the
same time
• Synchronize standing tall with lowering your arms so that both end at the same time

When do I add weight?

You can increase the amount of weight you’re using as soon as you can perform the movement
with all key points in place. This includes lowering yourself beyond a 135 degree angle relative to
the floor.

26 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 3

Dive-bomber push-up

Set-up
Assume a push-up position, with your hands approximately shoulder-width apart and your feet hip
width apart. Grip the ground with your hands and attempt to pull yourself forward (use your feet as
anchors so you do not actually move). Think of drawing your elbows to your hips. From this
position, draw your hips up and back until you are in a piked position.

Movement
Bend your elbows and pull yourself forward. This will cause you to “dive bomb” the ground.
Attempt to stay as low as possible. As your shoulders pass your hands you will begin to straighten
your arms. You will continue to pull yourself forward, allowing your hips to extend slightly toward
the ground.
Draw your hips up and back to return to your original position.

Key Points
• Move in a controlled fashion
• Bring your head as close to the ground as possible
• Ensure that you do not arch your back – all extension in this movement comes from the hips
• To return, use the same hip hinge mechanics you would for a Romanian deadlift or hip hinge to
wall
• Keep depth consistent – even if it means fewer reps. The exception to this will take place during
the peak week, when depth can be modified to meet rep requirements

When do I add weight?

No need. Instead you will focus on quality of movement and range of motion.

27 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 3

Dumbbell lateral raise from split stance

Set-up
Assume a split stance (as you would for a split squat). Lower yourself halfway into the position,
ensuring that your front knee is aligned with the ankle and that your weight is through the heel.
Grasp a dumbbell firmly in each hand.

Movement
Draw your elbows up as high as possible without twisting the body or otherwise moving. Lower the
dumbbells with control back to the original position.

Key Points
• You don’t need to repeat the reps for each foot position. Simply alternate positions from set to
set (or switch at the halfway point).
• Ensure that your weight stays in the heel of the front foot
• Work to keep your shoulders as low as possible through every part of the movement
• Ensure that you do not arch your back upon raising or lowering the dumbbells
• Avoid “shrugging” or otherwise elevating the shoulder
• You should not be completely vertical in this position, you should have a slight forward lean

When do I add weight?

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

28 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 3

Split stance cable curl

Set-up
Assume a split stance (as you would for a split squat). Lower yourself halfway into the position,
ensuring that your front knee is aligned with the ankle and that your weight is through the heel.
With the same arm as the trailing leg, grasp a cable (or secured resistance band) set as closely to
the ground as possible. Lift it upward until your upper arm is parallel to the floor, with your hand in
a vertical (thumb-up) position.

Movement
Curl the cable or band up, rotating your hand until your fingers face upwards before returning to
your original position.

Key Points
• Keep a tight core, ensuring that there is no movement beyond the shoulder
• Switch positions to correspond with the hand being used
• You should not be completely vertical in this position, you should have a slight forward lean
• Attempt to keep your upper arm parallel to the ground

When do I add weight?

Once you can perform this movement with all key points in place, including keeping your upper
arm parallel to the ground, you can increase the amount of weight (or, if you’re using a band, the
distance.

29 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)

WORKOUT 3

Narrow grip barbell roll-out (or inchworm)

Set-up
Load a barbell with a large (45 lb.) plate on each side. Assume a push-up position on the barbell
with your hands at – or just inside – shoulder width.

Movement
Draw your hips back as far as possible without compromising your neutral spinal alignment. Push
off of the balls of your feet to roll back into your original position.

Key Points
• Ensure that your movement comes from the hips (use the same hip hinge mechanics you would
for a Romanian deadlift or hip hinge to wall)
• Hamstring flexibility will like determine your ultimate range of motion – push yourself into the
realm of discomfort while maintaining clean movement
• Think about trying to roll the barbell toward your feet

When do I add weight?

Once you can perform this movement with all key points in place, you can increase your challenge
by using less weight. The smaller the plates, the more difficult this will be. An ab wheel can also
be used.

30 LEAN EATING FOR WOMEN | PHASE 10 (4 WEEKS)