Lean Eating for Women –

Sixth Phase (4 weeks)

Stop what you’re doing right now. Take a second and close your eyes.

Now, congratulate yourself on how far you’ve come. You have made some very
powerful nutritional habits a constant companion. You’ve also made exercise part of
your life.

In fact, you’ve put enough time in under the proverbial bar that simply showing up and
training is now child’s play. Now we want you to give you the power to make your
workouts more effective than ever.

In this phase, you’re going to start paying particular attention to the weight you’re using,
as well as the time you’re using it for.

You’ll see that the first exercise of each workout calls for you to perform four reps with a
weight that you can lift six times. In other words, you’ll leave plenty of gas in the tank.

If you’re not sure what you’re capable of, take time during the first week to hit failure –
the kind of failure that while maintaining that perfect form, even a million dollars can’t
coax another rep out of. You’ll only need to do this once. So, even if it takes an extra set
or two (or three), work up to something you can only lift six times. Once you know the
weight, perform it for only four reps.

If you find you were underestimating how strong you are, take this as a lesson and test
out some of the other exercises – you should always have only one or two reps to spare.
Whatever you get, remember to write those numbers down. You’ll need them later.

Now, you may be thinking to yourself, “I don’t care about getting strong; I care about
getting lean!” These goals are not mutually exclusive. In fact, the stronger you get, the
more powerful your workouts become. We’ll be putting that strength to use in the coming
months, so we want you to be as serious about tracking and developing it as we are.

Other parts of your workouts will mandate that you perform as many reps as possible
(AMRAP) in the timeframe allotted. You’ll not only want to take note of how much weight
you were using but how many reps you performed. This is important because each
workout, you’re going to aim to do a little better – be it with movement quality, reps
completed or weight.

Be conservative when choosing your weight and setting your pace – you’ll need a large
buffer zone to ensure that movement doesn’t break down and that you can last the full
60 seconds. If you’ve still got plenty of gas in the tank, sprint into the home stretch.

Remember that you’re setting a measurable baseline for performance and need to keep
things relatively consistent. If you’ve beaten a previous number by 20% or more reps,
make a small increase to your resistance (5-10% will usually do). As always, movement
quality and consistency come first.

Your coaches are here to answer questions, to clarify and to make your journey a little
easier. You’ve got a lot of iron to pick up over the next phase. And lucky for you, you
won’t have to do it alone.

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

Calendar

MON TUES WED THURS FRI SAT SUN

Week Workout 1 Intervals Workout 2 Active Workout 1 Intervals Off

recovery
1
Week Workout 2 Intervals Workout 1 Active Workout 2 Intervals Off
recovery
2
Week Workout 1 Intervals Workout 2 Active Workout 1 Intervals Off
recovery
3
Week Workout 2 Intervals Workout 1 Active Workout 2 Intervals Off
recovery
4

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

Workout 1

WARM-UP

Group 1
Week 1 – do 3 rounds of group 1
A) Rear-elevated split squat Week 2 – do 3 rounds of group 1
(4 reps, using a weight you could lift 6 times)
Week 3 – do 4 rounds of group 1
B) Assisted chin-up (8 reps) Week 4 – do 4 rounds of group 1
C) Stability ball front roll-out (10 reps)
Rest 30 seconds, repeat

Group 2

A) Bent-over alternating row (AMRAP in 60 seconds) Week 1 – do 2 rounds of group 2

B) Single-leg dumbbell Romanian deadlift (10 reps) Week 2 – do 2 rounds of group 2
Week 3 – do 2 rounds of group 2
Rest 60 seconds, repeat
Week 4 – do 2 rounds of group 2

Group 3
Week 1 – do 2 rounds of group 3
A) Dumbbell floor press (AMRAP in 60 seconds) Week 2 – do 2 rounds of group 3
B) Lateral raise from split stance (AMRAP in 60 seconds) Week 3 – do 2 rounds of group 3
Rest 60 seconds, repeat Week 4 – do 2 rounds of group 3

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.

For the first exercise in the first group, perform 4 reps using a weight that you can only lift six
times. If you're not sure of your 6-rep max for that exercise, complete as many sets as you need
this first week to determine what this load is.

For exercises calling for AMRAP (as many reps as possible), be conservative with weight and
pace to ensure that movement quality doesn’t break down over time.

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

 Workout 2

WARM-UP

Group 1
Week 1 – do 3 rounds of group 1
A) Modified deadlift (4 reps, using a weight you could lift 6 Week 2 – do 3 rounds of group 1
times)
Week 3 – do 4 rounds of group 1
B) Tall kneeling overhead dumbbell press (8 reps) Week 4 – do 4 rounds of group 1
C) Fast knees to stability ball (10 reps)
Rest 30 seconds, repeat

Group 2

A) Modified push-ups (AMRAP in 60 seconds) Week 1 – do 2 rounds of group 2

B) Lateral squat (15 reps) Week 2 – do 2 rounds of group 2
Week 3 – do 2 rounds of group 2
Rest 60 seconds, repeat
Week 4 – do 2 rounds of group 2

Group 3
Week 1 – do 2 rounds of group 3
A) Inverted row (AMRAP in 60 seconds) Week 2 – do 2 rounds of group 3
B) ½ kneeling dumbbell curl (AMRAP in 60 seconds) Week 3 – do 2 rounds of group 3
Rest 60 seconds, repeat Week 4 – do 2 rounds of group 3

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.

For the first exercise in the first group, perform 4 reps using a weight that you can only lift six
times. If you're not sure of your 6-rep max for that exercise, complete as many sets as you need
this first week to determine what this load is.

AMRAP = as many reps as possible.

5 LEAN EATING FOR WOMEN | PHASE 6 (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.

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

Intervals

WARM-UP

Perform 20 seconds of all-out work followed Week 1 – do 9 rounds

by 20 seconds of light work. Repeat Week 2 – do 15 rounds
Week 3 – do 18 rounds
Week 4 – do 21 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.

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

Phase 6 –
Exercise Directory

Workout 1
Rear elevated split squat ................................................................................................................. 9 
Assisted chin-up (or X-band pull-down) ......................................................................................... 10 
Stability ball front roll-out ............................................................................................................... 11 
Bent-over alternating dumbbell row ............................................................................................... 12 
Single-leg dumbbell Romanian deadlift ......................................................................................... 13 
Dumbbell floor press ...................................................................................................................... 14 
Lateral raise from split stance ........................................................................................................ 15

Workout 2
Modified deadlift ............................................................................................................................ 16 
Tall kneeling overhead dumbbell press ......................................................................................... 17 
Fast knees to stability ball ............................................................................................................. 18 
Modified push-up ........................................................................................................................... 19 
Lateral squat .................................................................................................................................. 20 
Inverted row ................................................................................................................................... 21 
½ kneeling dumbbell curl ............................................................................................................... 22 

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

WORK
KOUT 1

Rea
ar eleva
ated spliit squat

Set-up
p
Standinng on one leg, reach your opp posite foot back as far as youu can, placing th
he top of the re
ear
foot on a bench or equivalent. This will
w set the leng gth of your strid
de. Try to keep
p all of your weiight
in the heel
h of the frontt foot. Your fee
et should be hip
p width apart.

Movem
ment
Keeping your weight in he front foot, drop the rear kn
i the heel of th nee in a controlled fashion unttil it
gently touches
t the floor or a foam paad. Drive your weight through h the front heel, focusing on
extending your hips as
a you come up p.

Key Po
oints
 Keepp the weight in your front heell throughout – don’t
d let it shift forward
 Ensuure that your fro
ont hip, knee and ankle are veertically stacke ed throughout; don’t let your knee
k
cave
e inwards
 Try not
n to let the rear leg “help”
 Try to
o keep a verticcal shin – if you
u watch yourself in the mirror in profile, you should
s see no
channge in shin angle

When do
d I add weigh
ht?
You ca
an increase the weight of the dumbbells
d as soon
s as you can perform the movement
m with
h all
key poiints in place. If you’re unable to perform the movement beautifully with bo odyweight alon
ne,
you will need to take a step backwards and perform m the split squa
at as used in Phase
P 1.

9 LEAN EATING FOR WOMEN | PH

HASE 6 (4 WEEKS)
WORK
KOUT 1

Ass
sisted ch
hin-up (or
( X-ba
and pull--down)

Set-up
p
Hook a strong resistance band overr the pull-up bar. Note: this exxercise requiress a specialized
resistan
nce band, suchh as a Super Band. A regular resistance ban nd won’t cut it, so make sure you
have soomething that will
w bear your bodyweight
b saffely.
Place one
o knee in thee band (alternate knees from one set to another). You mayy need a step or o
someone to help you lower the band d to an adequa
ate height. Allow
w yourself to sllowly drop untill
your arrms are extended and your sh
houlders elevatted.
Grip the
e bar with palm
ms facing you (underhand grip
p). Note: The above
a photo de
emonstrates a
neutral grip.

Movem
ment
t pull yourself up by driving your
Begin to y shoulders down (this parrt of the movem
ment should fee el
very sim
milar to the stra
aight-arm bandd iso-hold). Con
ntinue to pull yo
our body up, aiiming for the ba
ar
with yo
our sternum. Lo ower yourself slowly and with control. At the bottom of the movement, allo ow
your sh
houlders to slow wly elevate.

Key Po
oints
 At thee bottom and toop of each movvement, re-esta ablish your shooulder position
 Enga age the front of your core to avvoid arching yo
our back
 If you
u’re unable to perform
p all requ
uired reps conssecutively, sele
ect a thicker band or revert to the
X-ban nd pull-down

When do
d I add weigh
ht?
To incrrease your challlenge, select a smaller band (hard), no ban
nd (harder) or hold
h a dumbbell
betweeen your feet (ha
ardest).

10 LEAN EATING FOR WOMEN | PH

HASE 6 (4 WEEKS)
WORK
KOUT 1

Stab
bility ba
all front roll-out

Set-up
p
Start in
n the plank position on a stabiility ball. Ensure
e that your alig
gnment is goodd and you’re
maintaining the position through you ur core, not by “hanging” off of o your spine.

Movem
ment
Without compromisingg your alignmeent, roll your forrearms as far fo
orwards as posssible and as fa
ar
ards as possiblle. Nothing beyyond your shou
backwa ulder joints should move.

Key Po
oints
 Do not allow your back
b to “sag”
 Take
e a 3-5 second break if form starts
s to break down.
d The clocck is not runnin
ng during this break.
b
 Don’t move accordiing to how far you
y think you should
s go. Makke zero change e in body positio
on
your goal and use a mirror for visu
ual feedback.

When do
d I add weigh
ht?
No neeed – progress here
h is based on
o range of mottion. To increasse difficulty, de
ecrease the size of
the stability ball.

11 LEAN EATING FOR WOMEN | PH

HASE 6 (4 WEEKS)
WORK
KOUT 1

Ben
nt-over alternat
a ting dum
mbbell row
r

Set-up
p
Standinng with feet hip
p width apart an
nd parallel, gra
asp a dumbbell in each hand. Extend your hips
back unntil your upper body is no more than 45 deg t the ground). Rotate the
grees (relative to
dumbbells to be paralllel with each other.
o Ensure th hat you have neutral spine an
nd that your hip
ps
are leve
el.

Movem
ment
Tightenn your core (fill your belly with
h air), and draww the elbow of one
o arm back, bringing the
dumbbell up, rotating it until it is para
allel with your body. Ensure there
t is no rota
ation in the spin
ne or
hips. After lowering thhe dumbbell in a controlled fashion, repeat this process witth the opposite e
arm.

Key Po
oints
 The initial position will
w be created by hinging at th he hips. Only allow
a your knee
es to bend sligh htly.
 Good d posture is youur first priority here.
h If you fee
el that you’re lossing alignmentt at any time, sttand
up annd reset your position.
 You will
w be tempted d to twist in ordeer to help bring
g the dumbbell up. Use your corec strength to
o
resistt this and keep your torso in exactly
e the sam
me position thro oughout.
 A mirrror can be an invaluable
i tool to check your form – ensure that you don’t see any round ding
in you
ur lower back

When do
d I add weigh
ht?
You ca
an increase the weight of the dumbbells
d as soon
s as you can perform the movement
m with
h all
key poiints in place.

12 LEAN EATING FOR WOMEN | PH

HASE 6 (4 WEEKS)
WORK
KOUT 1

Sing
gle-leg dumbbe
ell Rom
manian deadlift
d

Set-up
p
With a box or step dirrectly in front off you, stand tall with a dumbbbell in each han
nd. Box height will
depend d on your own mobility.
m Shift your
y weight oveer to one foot and
a hold the other foot just a little
bit abov
ve the ground.

Movem
ment
Hingingg from the hips, move your hips backwards, keeping your chest
c driven fo
orward througho
out.
At some point in the movement
m (don
n’t worry about where), you won’t
w be able to proceed any
further without either compromising your knee anggle or neutral sp
pine. The box should
s be at
approximately this height.
At this point, gently tip
p the dumbbells forward and, with this additional support, ensure
e that youur
hips aree level and thaat your chest is driven forward
d. Gently tip the
e dumbbells ba
ack into a neutrral
position
n.
Dig you
ur heel into the ground and drrive your hips forward
f until yo
ou are standing
g tall again. Drivve
your hips forward untiil you are stand
ding tall again.

Key Po
oints
 Thinkk tall, not back
 Ensuure your hips arre level at the bottom
b position
n. If you’re not sure which wayy to turn, it’s th
he
harde er way.
 Neuttral spine shoulld be establisheed at the beginnning and end of o each rep, noot while you’re in
motioon
 Minim
mize contact be etween the dummbbells and the e box
 The external
e assistance provided by the box willl ensure that yoou’re able to re
emain in the bo ottom
posittion until your fo
orm is good. Take advantage e of this.

When do
d I add weigh
ht?
You will use very lightt weight until yo
ou are able to bring your upper body paralle
el to the floor with
w
orm. Once you can perform th
good fo his movement with
w full range of motion and all key points in n
place, you
y will begin tot increase the weight.

13 LEAN EATING FOR WOMEN | PH

HASE 6 (4 WEEKS)
WORK
KOUT 1

Dum
mbbell floor
f pre
ess

Set-up
p
Lay bac
ck on the floor,, ensuring that your feet are flat and your kn
nees are bent. Hoist
H the
our shoulders (or just above), squeezing the
dumbbells to sit on yo e floor with your shoulder blad
des.
The dumbbells should d be parallel to each other at this point.

Movem
ment
Maintaining the squeeeze in your upp
per back, push the dumbbellss up, rotating th
hem as you pre
ess.
hem down with
Bring th h control and allow your upper arms to rest on
o the ground for
f a full second.
You’ll be m a dead stop each time.
b pressing from

Key Po
oints
 Use your
y shoulder blades
b to squee eze the floor th
hroughout the entire
e movement – even at the top
 Keepp your shoulderrs as low as possible througho out the movem ment. Making su ure that your la
ats
are flexed will help this
t
 You should
s have sixx points of conttact throughoutt this movemen nt: your feet, yo
our glutes and your
shoullder blades. Doo not allow anyy of them to com me off of the grround.

When do
d I add weigh
ht?
Add weeight when youu can perform th
he movement with
w all of the key
k points – particularly keeping
the sho
oulder blades back
b and down– – in place.

14 LEAN EATING FOR WOMEN | PH

HASE 6 (4 WEEKS)
WORK
KOUT 1

Late
eral raisse from split sta
ance

Set-up
p
Assume a split stancee (as you would d for a split squ
uat). Lower youurself halfway into the position
n,
ensurin
ng that your front knee is align
ned with the an nkle and that yo hrough the heel.
our weight is th
Grasp a dumbbell firmmly in each han nd.

Movem
ment
Draw your
y elbow up as
a high as posssible without tw wisting the bodyy or otherwise moving. Lowerr the
dumbbell with control back to the original position.

Key Po
oints
 You don’t
d need to re
epeat the reps for each foot position.
p Simplyy alternate positions from set to
set (o
or switch at the
e halfway point)).
 Ensure that your we eight stays in th
he heel of the front
f foot
 Work k to keep your shoulders
s ow as possible through every part of the movvement
as lo
 Ensure that you do not arch your backb upon raising or lowering
g the dumbbellss
 Avoidd “shrugging” or
o otherwise ele evating the sho
oulder

When do
d I add weigh
ht?
You caan increase the weight as soon as you can perform
p the mo
ovement with alll key points in
place.

15 LEAN EATING FOR WOMEN | PH

HASE 6 (4 WEEKS)
WORK
KOUT 2

Mod
dified de
eadlift

Set-up
p
Using the
t pins in a po ower rack, boxe es or any otherr serviceable to ool, select a height roughly in line
with the
e bony ridge just below your knees
k (the tibia
al tuberosity) annd place a barbbell there. With
h the
barbell directly in conttact with your legs, take a stroong double-ove erhand grip witth your arms juust to
the outside of your leggs. Ensure thatt you have a na atural arch in your
y low back. Check it again n–
there can be no round ding here. In th
his position, drivve your chest forward
f and your heels into th he
ground. Before any lifft occurs, ensure again that th here’s an arch in your lower back.
b
Movem
ment
Continuuing to drive yo
our heels into th
he ground, drivve your hips forrward, standingg as tall (not to be
confuseed with archingg as far back) as
a possible. Do o not allow yourr back alignme ent to change. At A
the top of the movement, ensure tha at you feel the squeeze
s in you
ur glutes, not yo
our lower backk. To
return the
t bar, squeezze your shoulder blades together and attem mpt to hold ontoo that position as
a
you moove your hips backwards.
b Thee bar should tra
avel as close too your legs as possible
p and yoour
knees should
s only begin to bend oncce the bar has passed them.
Key Po
oints
 Yourr chin should sttay in the same e position (relattive to your bod
dy) throughout. Don’t stick it out
o at
the bottom.
b Look uppward, but onlyy with your eye es. You should wind up lookin ng up through your
y
eyebbrows.
 Try to
o “split the grou
und” between your
y feet – pusshing the sides of your legs innto your arms
 Do not allow your weight
w to leave your heels.
 “Presssure test” the weight before you pick it up. Bear 25% of th he weight (not enough to actu ually
move e the bar) and check – yet ag gain – that yourr alignment is correct.
c
 When the hips stop p moving, everyything stops mo oving.
 Alwaays start with a double-overha and grip but if you
y are no long ger able to hold
d onto the bar,
switc
ch to an alternaated (one up, one down) grip. Alternate side es from set to set.

When do
d I add weigh
ht?
Excelle
ent alignment and
a movement are absolute re
equirements be
efore adding weight.
w

16 LEAN EATING FOR WOMEN | PH

HASE 6 (4 WEEKS)
WORK
KOUT 2

Tall kneelin
ng overh
head du
umbbell press

Set-up
p
Take a tall-kneeling position,
p with yo
our glutes are squeezed
s and toes
t pressing into
i the groundd.
Hold a dumbbell in eaach hand. The dumbbells sho ould be sitting on
o your shouldeers (or just abo
ove)
and parallel to one-an
nother.

Movem
ment
Press the
t dumbbells straight
s up into
o the air, rotatin
ng the dumbbellls during the movement
m (not at
the top) so that they finish
f perpendiccular to your boody.

Key Po
oints
 Sque eeze your shoulder blades bacck and down th hroughout the entire
e moveme ent – even at th
he
top
 Keep p your shoulderrs as low as possible throughoout the movem ment. Making su ure that your la
ats
are flexed will help this.
t
 Imagine performing the first centim
meter of a cruncch in order to engage
e your co
ore and prevent you
from arching your back during the lift
 If you
u are unable to perform this exxercise withoutt pain or excesssively arching your lower bacck,
reverrt to the high-incline dumbbell press

When do
d I add weigh
ht?
Add we
eight when you
u can perform th
he movement with
w all of the key
k points in pla
ace.

17 LEAN EATING FOR WOMEN | PH

HASE 6 (4 WEEKS)
WORK
KOUT 2

Fas
st kneess to stab
bility balll

Set-up
p
Balance on your forea arms, on a stab bility ball, as yo
ou would for a plank.
p Place on
ne hand over th
he
other (tthis will help prrevent the ball from
f rolling forw
ward).

Movem
ment
Pull the
e stability ball to
oward your fee ur knees into it.
et while, at the same time, drivving one of you
Immediately return to a planked possition and regain your stabilityy before repeating the processs
with yoour opposite knee.

Key Po
oints
 If you
u are unable to maintain neutrral spinal alignmment upon imp pact (once the ball
b has been rolled
r
towarrd your feet), lim
mit your range of motion or re
evert to the slow
w version of this exercise
 No daancing! Stabilizze yourself in a plank after ea
ach knee.

When do
d I add weigh
ht?
No nee
ed – progress here
h is strictly about
a movement quality, stab
bility and speed
d.

18 LEAN EATING FOR WOMEN | PH

HASE 6 (4 WEEKS)
WORK
KOUT 2

Mod
dified pu
ush-up

Set-up
p
Assume a push-up po
osition, with your hands appro
oximately shou
ulder-width apart and your fee
et hip
width apart.
a

Movem
ment
Slowly,, and with contrrol, lower yoursself toward the ground. Pause e before gentlyy touching yourr
knees to
t the ground and
a pressing yo ourself up. At the top, extend your legs to re
eturn to your
original position.

Set-up
p
 Ke
eep the same alignment
a as yo
ou would in a plank
p – do not allow
a your lowe
er-back to arch
 Ke
eep the elbows within 45 degrrees of the bod dy – don’t let them flare out
 Alw
ways lower you
urself with conttrol – don’t just drop.

When do
d I add weigh
ht?
Once you
y can comple ete all reps with
h strict form, yo
ou can challeng ge yourself by narrowing
n or
elevatin
ng your feet, orr by increasing your speed (o only) while presssing yourself away
a from the
ground.

19 LEAN EATING FOR WOMEN | PH

HASE 6 (4 WEEKS)
WORK
KOUT 2

Late
eral squ
uat

Set-up
p
Cradlin
ng the top head
d of the dumbbe
ell in your hand
ds, take a wide
e stance with yo
our feet paralle
el and
your sh
houlder blades retracted.

Movem
ment
Shift yo
our weight laterrally (while movving your hips backwards) un ntil most of your weight is on one
o
foot. Att the halfway mark,
m you will se
ee your knee stacked
s over yoour ankle on thee weighted sidee
and thee other leg straight. Dig your heel
h and the la
ateral side of yo
our foot into the
e ground to pussh
yourself back to the standing positio on.

Key Po
oints
 Yourr shin angle shoouldn’t change during the mo ovement but your hips should move backwarrds
(like the goblet squat)
 Both feet should remain parallel and
a flat on the floor
f
 Push e side so it sits in-line with the
h the weighted knee out to the e ankle

When do
d I add weigh
ht?
Maintaining neutral sppine is your firsst priority. Rang
ge of motion is your second. Maintaining
M
retraction of your shoulder blades iss third. Any weight increases will
w be increme ental (we’ll be
loading
g these up soon n enough) and occur after all the other criterria are in place
e.

20 LEAN EATING FOR WOMEN | PH

HASE 6 (4 WEEKS)
WORK
KOUT 2

Inve
erted ro
ow

Set-up
p
Position yourself undeer a low bar (en
nsuring first tha
at it’s stable an
nd secure), asssuming a palmss-
down (ooverhand) grip. Walk yourselff forward until you’ve
y reachedd an appropriatte angle. At the
e
bottom position, keepp some tension in your arms and a shoulders, avoiding hanging passively.
Squeez ze your glutes (and keep them m squeezed).

Movem
ment
Pull your sternum to the
t bar with a brief
b hold at the
e top before low
wering yourselff in a controlled
d
n.
fashion

Key Po
oints
 Squeeeze your shoulder blades toggether as you pull
p your body tot the top
 Squeeeze your glutes throughout th
he entire movement – don’t allow your butt to
t hang down
 Channge the height of
o the bar/angle
e to ensure tha
at you can complete all of you
ur reps with goo
od
form

When do
d I add weigh
ht?
You will increase your challenge by narrowing your foot width (ha g yourself closer to
ard), positioning
ound (harder) or even elevatin
the gro ng your feet (ha
ardest).

21 LEAN EATING FOR WOMEN | PH

HASE 6 (4 WEEKS)
WORK
KOUT 2

½ kneeling
k g dumbb
bell curl

Set-up
Ta
ake a half-knee
eling position, holding
h a dumb
bbell in each ha
and (parallel to
o one another).
Ensure your possture is rock so
olid.

Movement
M
Without
W moving your elbows orr allowing yourr torso to move, curl the dumb bbells to your
sh
houlders, twisting them as you approach the e top of the lift. Lower them to
o their original
po
osition with con
ntrol.

Key
K Points
 Do not swingg the dumbbells. Ensure that your body remmains in the samme position.
 Maintain connstant tension, do not allow th
he dumbbells to
o simply drop
 Alternate low
wer body positio
on from set to set

When
W do I add weight?
You can increasse the weight as soon as you can perform th
he movement with
w all key poin
nts in
pllace.

22 LEAN EATING FOR WOMEN | PH

HASE 6 (4 WEEKS)