STEPHANIE BUTTERMORE

WOMEN’S FOUNDATIONS PROGRAM WEEK 2 / DAY 1-2

VIDEO DEMO EXERCISE # OF WARMUP # OF WORKING REPS / RPE REST NOTES JOINT ACTIONS INVOLVED PRIMARY
SETS SETS DURATION MUSCLE(S) HIT
HTTPS://YOUTU.BE/X1T027SHLUQ BACK SQUAT 3 3 5 7 2-3MIN SIT DOWN AND BACK, KEEP YOUR KNEES OUT HIP EXTENSION, KNEE EXTENSION, HIP QUADS, GLUTES
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
HTTPS://YOUTU.BE/AZFNDGN-S8A BARBELL OVERHEAD PRESS 2 3 9 7 2-3MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO SHOULDER FLEXION, ELBOW EXTENSION, DELTOIDS, TRICEPS
FULL-BODY #1

UPRIGHT SHOULDER TRANSVERSE ADDUCTION

HTTPS://YOUTU.BE/ORFNJJRAEFU BARBELL HIP THRUST 1 3 12 8 2-3MIN KEEP YOUR RIB CAGE AND CHIN TUCKED HIP EXTENSION, KNEE EXTENSION GLUTES
HTTPS://YOUTU.BE/Q9KQXS6LDDO LAT PULLDOWN 1 3 10 7 2-3MIN PULL YOUR ELBOWS DOWN AND IN SHOULDER ADDUCTION, SHOULDER LATS, BICEPS
EXTENSION, ELBOW FLEXION, SCAPULAR
DEPRESSION
HTTPS://YOUTU.BE/GLKXU3SB_UW SEATED LEG CURL 1 3 12 8 1-2MIN SQUEEZE YOUR HAMSTRINGS KNEE FLEXION HAMSTRINGS

HTTPS://YOUTU.BE/WXCU4RERGS8 CRUNCH 0 3 10-12 8 1-2MIN FLEX YOUR SPINE - DON'T YANK YOUR HEAD SPINAL FLEXION ABDOMINALS

VIDEO DEMO EXERCISE # OF WARMUP # OF WORKING REPS / RPE REST NOTES JOINT ACTIONS INVOLVED PRIMARY
SETS SETS DURATION MUSCLE(S) HIT
HTTPS://YOUTU.BE/4NJBWABSKYW DEADLIFT 3 4 5 7 2-3MIN KEEP YOUR HIPS HIGH, LUMBAR SPINE NEUTRAL HIP EXTENSION, KNEE EXTENSION, HIP HAMSTRINGS, GLUTES
EXTERNAL ROTATION, HIP ABDUCTION,
LUMBAR SPINE EXTENSION
HTTPS://YOUTU.BE/NMXQ3AUDD48 MACHINE CHEST PRESS 2 3 6 7 2-3MIN KEEP YOUR SHOULDER BLADES BACK AND TRANSVERSE SHOULDER ADDUCTION, CHEST, TRICEPS,
FULL-BODY #2

DOWN ELBOW EXTENSION, SHOULDER FLEXION DELTOIDS

HTTPS://YOUTU.BE/VFITJUGSDCQ DB WALKING LUNGE 1 2 15 8 1-2MIN 15 STEPS EACH LEG. KEEP YOUR FRONT SHIN KNEE EXTENSION, HIP EXTENSION, HIP GLUTES, QUADS
VERTICAL ABDUCTION
HTTPS://YOUTU.BE/SC1XDVS3J-O CABLE SEATED ROW 1 3 12 8 2-3MIN PULL YOUR ELBOWS DOWN AT YOUR SIDES SHOULDER EXTENSION, TRANSVERSE LATS, POSTERIOR
SHOULDER ABDUCTION, ELBOW FLEXION, DELTOIDS
SCAPULAR RETRACTION
HTTPS://YOUTU.BE/HGZGEYXQ1J4 CABLE GLUTE KICKBACK 0 2 15 8 1-2MIN FOCUS ON SQUEEZE YOUR GLUTES TO MOVE THE HIP EXTENSION, KNEE EXTENSION GLUTES, HAMSTRINGS
WEIGHT
HTTPS://YOUTU.BE/Y18WHMZFRHY DB LATERAL RAISE 0 2 15 8 1-2MIN SLIGHTLY INTERNALLY ROTATE YOUR SHOULDER SHOULDER ABDUCTION DELTOIDS

HTTPS://YOUTU.BE/TVAEQOZKDAS BARBELL CURL 0 2 12 8 1-2MIN FOCUS ON SQUEEZING YOUR BICEPS ELBOW FLEXION, WRIST SUPINATION BICEPS
 STEPHANIE BUTTERMORE
WOMEN’S FOUNDATIONS PROGRAM WEEK 2 / DAY 3
VIDEO DEMO EXERCISE # OF WARMUP # OF WORKING REPS / RPE REST NOTES JOINT ACTIONS INVOLVED PRIMARY
SETS SETS DURATION MUSCLE(S) HIT
HTTPS://YOUTU.BE/ORFNJJRAEFU BARBELL HIP THRUST 2 4 9 7 2-3MIN KEEP YOUR RIB CAGE AND CHIN TUCKED HIP EXTENSION, KNEE EXTENSION GLUTES

HTTPS://YOUTU.BE/AZFNDGN-S8A BARBELL OVERHEAD PRESS 2 4 5 7 2-3MIN SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO SHOULDER FLEXION, ELBOW EXTENSION, DELTOIDS
FULL-BODY #3

UPRIGHT SHOULDER TRANSVERSE ADDUCTION

HTTPS://YOUTU.BE/LFC9IG-N6J0 DB ROMANIAN DEADLIFT 1 2 12 8 2-3MIN KEEP YOUR SHINS VERTICAL, PUSH YOUR HIPS HIP EXTENSION, LUMBAR EXTENSION HAMSTRINGS, GLUTES
BACK
HTTPS://YOUTU.BE/VLPHW_5IOZQ SEATED FACE PULL 1 3 15 8 1-2MIN PULL YOUR ELBOWS UP AND OUT TRANSVERSE SHOULDER ABDUCTION, REAR DELTOIDS, LOWER
SHOULDER EXTERNAL ROTATION, ELBOW TRAPS
FLEXION, SCAPULAR RETRACTION
HTTPS://YOUTU.BE/Z9JJR-_-WSM STANDING CALF RAISE 0 2 10 8 1-2MIN PRESS UP TO YOUR TOES PLANTAR FLEXION CALVES

HTTPS://YOUTU.BE/VCHMWIZS3GS MACHINE HIP ABDUCTION 0 3 15 8 1-2MIN FLEX YOUR GLUTES HIP ABDUCTION GLUTES

HTTPS://YOUTU.BE/BRNNLIALGFM V-BAR PRESS DOWN 0 2 12 8 1-2MIN FOCUS ON SQUEEZING YOUR TRICEPS ELBOW EXTENSION TRICEPS