The Wholehearted Woman

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Roger Mills
5 years ago
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1 The Wholehearted Woman Sisterhood. Empowerment. Strength. BADASS WORKOUTS: PHASE ONE

2 Time to get Sweaty! Welcome to Wholehearted Coaching Badass Workouts! As you page through this manual, you ll find 12 weeks of training programming, along with regressions/progressions, and a suggested training schedule. All of these workouts are intended for total body strength, work capacity, and general badassery. They reuire access to lots of unorthodox euipment and an indomitable will. These are NOT beginner workouts! Please remember all of this is customizable. If you don t have a certain piece of euipment or know how to do a certain exercise, you can ask in the Wholehearted Coaching Group and I will get you taken care of. If you re unsure how to do a certain exercise, you can find an entire library of exercises on my YouTube channel. All you have to do is enter the exercise name in the search bar. If you re not sure whether or not you re doing something correctly, you can post a video in our group and I will check your form. Please be sure to write FORM CHECK in the post! Ultimately, I want you to have FUN with your workouts. Nothing should be stressful or obsessive. If you can t perform something one day due to limitations or physical implications skip it! Substitute with something else, and above all LISTEN TO YOUR BODY. Learning to be adaptable is clutch to the Wholehearted Journey. Realizing that exercise is a means to enjoy life and not stress over the details is damn well LIBERATING! Remember to approach your workouts with enthusiasm, gratitude, and a willingness to adapt. Now, let s go get sweaty! Xoxo, Neg

3 Guidelines All set and rep schemes are suggestions and not reuired. Use your intuition and don t feel committed to the numbers. If you don t know what an exercise is, check out my YouTube channel. Always choose a load that will allow you to complete the reps as listed. You may need to experiment and change from set to set. That s ok! Never go to absolute failure; that s a mistake. Instead, stop when you feel you could do one or two more solid reps. Quality of movement is always more important that uantity. Remember: More isn t better, better is better. Full range of motion (ROM) is reuired in an exercise before adding load. Variations, progressions, and regressions are listed under the notes section within each circuit. Be sure to drink PLENTY of water before, during, and after your workouts. Please feel free to adapt! If any of the exercises feel uncomfortable or off limits for some reason, please choose a comparable exercise or ask for help in the Facebook group. Above all: Have fun, get sweaty, & be safe!

4 Training Schedule I just want you to move every day; I don t care when you do it! Daily movement is a priority, even if it means you have to adapt the workouts or resort to a change of plans. What I would like you to consider is fluctuating between hard workout days and easy workout days. Balls to the wall every day is never a good idea. Plan to train hard every other day, and on the in between days do something a little lighter any type of movement that makes you happy! Below you ll see two sample schedules one with workouts every other day, and one with weekends off. Of course, you don t need to follow this schedule to the letter, but I do enjoy giving you the option to take weekend to play and move in a less organized manner. = ANYTHING but hardcore workouts! Consider doing yoga, going for a long walk, taking a dance or martial arts class, jumping on a trampoline, hiking, playing a sport, or even hitting the gym for intervals/cardio. You can use any of the optional interval sessions below or create your own!

5 Sample Schedule Mon Tues Weds Thurs Fri Sat Sun Weekends Off Mon Tues Weds Thurs Fri Sat Sun

6 Workout #1 A Series: Skill/Minimal rest B Series: Metabolic/Rest as listed Perform a uick warm-up first/practice the movements for the B series and set your weight etc. before beginning A1) TGU R/L Work towards doing a heavy single by the end of the phase. A2) Lateral Mini Band Walks each direction If you don t have mini bands, do a banded good morning or a skater suat. B1) Suat 10 2 For the metabolic portion, complete 10 rounds and record your time. Only rest as needed! Remember, the goal is to complete as many rounds as you can. B2) Chin-up or Pull-up 10 5 Use assistance as needed. I prefer you use a band or partner assisted as opposed to a machine. B3) Jump Rope 10 >>> Beginner: 50 Singles or switching legs Intermediate: 25 Double Unders/Attempts You can also sub 30 sec battle ropes if needed.

7 Workout #2 A Series: Skill/Minimal rest B Series: Metabolic/Rest as listed Perform a uick warm-up first/practice the movements for the B series and set your weight etc. before beginning A1) 1-leg Suat 5 5 Any style of deadlift works: Sumo, conventional, even single leg! A2) Hollow Body Rocks or Holds 5 10/30 sec. Rock x 10 or hold x 30 sec. B1) Deadlift 5 5 For the metabolic portion, complete 5 rounds and record your time. Only rest as needed! Remember, the goal is to complete as many rounds as you can. B2) Heavy KB Swing 5 10 The heavier it is, the lower the reps. Focus on POWER. B3) Ring Row 5 15 Use a TRX/suspension trainer if you don t have rings. You can also use a bar in a rack for inverted rows, or a bent over row if needed.

8 Workout #3 A Series: Skill/Minimal rest B Series: Metabolic/Rest as listed Perform a uick warm-up first/practice the movements for the B series and set your weight etc. before beginning A1) Glute bridge 5 10 Use this for glute activation. If you re feeling like a rockstar, you can add load or elevate your feet. A2) Handstand 5 5 Use a wall and reduce ROM if needed. Push-up B1) Sled Push NA NA For the metabolic portion, set a timer for 15 minutes, and perform as many rounds as possible. Push about 50 feet B2) Sled Pull NA NA Pull back about 50 feet B3) Box Jump NA 10 Choose an appropriate height. Stand up when you land and step down.

9 Workout #4 A Series: Skill/Minimal rest B Series: Metabolic/Rest as listed Perform a uick warm-up first/practice the movements for the B series and set your weight etc. before beginning A1) Reptile Pushup total (5 each side). A2) Battle Ropes 3 20 sec Hard and fast for 20. B1) Deadlift NA 5 This is a complex! Grab a BB and don t set the weight down until you ve completed all the lifts one round through. Complete as many rounds as possible in 20 minutes. This is a heavy complex, so be sure to take long enough breaks. B2) Clean NA 4 Power clean or full clean. B3) Front Suat to thruster NA 3 Thruster is front suat to overhead press with POWER and momentum. B4) Jerk NA 2 1 each side Rest at least 2 minutes.

10 Optional Finishers Finishers are exactly what they sound like: They re designed to FINISH you! Afterwards you should feel like you re appropriately smoked, but slightly invigorated. Only utilize the finishers when you ve finished the 30-minute workouts and feel like you could easily CRUSH more. 1) Sprint AMRAP 8 min yards Alternate between the two exercises for 8 minutes, taking rest as needed. Record the number of rounds you complete. 2) Ball Slam or Wall Balls AMRAP 8 min Sprint a straight distance or uphill. You can also use a treadmill. 15 Go balls out! KB Swing OR Snatch OR Jerk EMOM 10 min. 15/10/10 Every minute on the minute complete 15 swings or 5/5 snatch or jerk; rest the remainder of the minute. Double KB Snatch EMOM 10 min. 10 Every minute on the minute complete 10 double KB snatches; rest the remainder of the minute.

11 1) Hand to Hand Swing (alternating) 6 20/18/16/14/12/10 Alternate between the two exercises. Record your time when finished. Swing reps are total. 2) Burpee 6 10/9/8/7/6/5 You may choose to omit the push-up. 1) Thruster 4 8/6/4/2 Alternate between the three exercises. Record your time when finished. Use a pair of weights or a BB. 2) Push-up 4 8/6/4/2 Incline if necessary. If not, go to the ground. 3) Sprint yards Use a reasonable distance based on your environment. 1) Skater Jump 5 20 Alternate between the three exercises. Record your time when finished. Reps are total. 2) Jump Rope 5 >>> 20 double unders (or attempts) OR 40 singles 3) KB Swing 5 10 Make it heavy! You can also do a hinge jump if you don t have a KB.

12 Optional Intervals On your non-lifting days, feel free to do any type of activity. These are some examples of interval sessions you can do should you choose. EXERCISE DURATION WORK:REST Row (Erg machine) minutes Row 1000 meters/rest 1-3 minutes EXERCISE DURATION WORK:REST Battle Ropes minutes Go back and forth between the two for the allotted time. 20 sec/10 sec Suat or Lunge Jumps minutes 20 sec/10 sec EXERCISE DURATION WORK:REST Sprint/Walk minutes Sprint seconds/walk 60 seconds This can be done outdoors or on a treadmill.

13 EXERCISE DURATION WORK:REST Hill Sprints minutes Sprint uphill/walk down Rest at least 1 minute in between sprints. This can be done outdoors or on a treadmill incline. EXERCISE DURATION WORK:REST Jump Rope minutes Jump 30 seconds/rest 30 seconds You can also practice double unders and record attempts or unbroken sets. EXERCISE DURATION WORK:REST Step Mill (stair climber) minutes 30 sec/30 sec Use 2 minutes on either end of intervals to warm up/cool down.

I attached some videos and explanations of some lifts that aren t super familiar in the lifting world.

I attached some videos and explanations of some lifts that aren t super familiar in the lifting world. Intermediate to Advanced Strength Training and Interval Conditioning Step 1: Find your 1RM in back squat, front squat, deadlift, strict press, and push press. Step 2: Have a solid base in working with