Women's Specialization Program- Block 1 Week 1

Plan Details

The Women's Specialization Program- Block 1 Week 1 routine by Chloetsai is a 6 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

WARM UP PROTOCOL ? Lower Body Warm Up 1. Low Intensity Cardio: 5-10 mins 2. Wall-sit: 30 seconds f... Read More

WARM UP PROTOCOL ? Lower Body Warm Up 1. Low Intensity Cardio: 5-10 mins 2. Wall-sit: 30 seconds for 2 sets 3. Front/ Back Leg Swing: 12 reps for 2 sets 4. Side/ Side Leg Swing: 12 reps for 2 sets 5. Standing Glute Squeeze: 30 seconds for 2 sets ? Upper Body Warm Up 1. Low Intensity Cardio: 5-10 mins 2. Prone Trap Raise: 15 reps for 2 sets (light weight) 3. Cable External Rotation: 15 reps for 2 sets (15 for each side) 4. Overhead Shrug: 15 reps for 2 sets (light weight/ no weight)