Elise
02
PHASE
HYpertrophy
3 WEEKS
rep range
- 8-12
- 67%-85%
- 1 RM
WHY?
- Sarcoplasmic Hypertrophy (the pump)
- Time Under Tension
- Increase In Intensity
energy system
Carbs
Lactic Acid
Phosphocreatine
Fats
recent 1 rms
- sq / 235
- BP / 145
- DL (3RM)/ 250
estimated 1 rms
- UH lat / ?
- Press / 82.5
Pregnancy Hypertrophy
Workout c 8/5/22
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 Banded Overhead Squat 3x8x Purple THEN Yellow
- B2 Hip Airplanes 4x8e
- C1 Banded Bear Hug 4x12 tot
- C2 Breast Stroke Row 4x10x Yellow, Red
- C3 SL RDL 4x8e
- D1 Pregnant Get up 3x3e
Pregnancy Hypertrophy
Workout B 8/3/22
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 High knee Suitcase Carry 3xd/bx15-20
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 Bb Sumo DL 3x8x45-65
- B2 Kb Hip Shift 3x8e
- C1 SA Press 3x8ex12-17.5
- C2 SA Row 3x10x12-17.5
- C3 Banded Eversion 3x15x Green
- D1 Outfront Banded RDL 3x10
- D2 Cat Cow 3x10
Pregnancy Hypertrophy
Workout a 8/1/22
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 Banded Box Squat 3x8xbw-20
- B2 Hip Airplanes 4x8e
- C1 Banded Bear Hug 4x12 tot
- C2 Breast Stroke Row 4x10x Yellow, Red
- C3 Banded Toes 4x12e
- D1 Pregnant Get up 3x3e
Pregnancy Hypertrophy
Workout a 7/20/22
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 Rev Lunge (WITH TRX) 3x6e
- B2 Half Windmill 3x8xBW
- B3 Heel Walk 3xD/b
- C1 SA Db Press 4x8x15, 17.5
- C2 Db RDL + Row 4x8x20, 22.5 (RDL first- Then row at the bottom of RDL)
- C3 Cowboy Walk 4x12ex Green
- D1 Plate Carry 3xd/b/d/bx 25+
- D2 Plank 3x20s
Pregnancy Hypertrophy
Workout c 7/18/22
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 Plate Hold RDL 4x8x45
- B2 Half Windmill 4x8xBW
- B3 SL Tib Raise Raise 4x12e
- C1 SA Db Bench 4x8x20,25
- C2 Breast Stroke Row 4x10x Yellow, Red
- C3 Banded Goblet Squat 4x8x25
- D1 Overhead Carry 3xd/b/d/b
- D2 Clam Shell 3x12e
Pregnancy Hypertrophy
Workout a 7/4/22
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 RFE Squat 3x7e
- B2 Half Windmill 3x8xBW
- B3 Heel Walk 3xD/b
- C1 SA Db Press 4x8x15, 17.5
- C2 Db RDL Row 4x8x20, 22.5
- C3 Cowboy Walk 4x12ex Green
- D1 Plate Carry 3xd/b/d/bx 25+
- D2 Plank 3x20s
Pregnancy Hypertrophy
Workout B 7/6/22
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 Sumo DL 4x8x40-45
- B2 Banded Angels 4x8x Purple
- B3 Calf Raises 4x10xBW
- C1 Incline Pushup 4x8x12Down (on Westside Spacing)
- C2 SA Row 4x10x25,27.5
- C3 Xwalk 4x12xRed (side-to-side, Front-to-back)
- D1 Zercher RDL 3x8x55, 65 (Partial ROM, Do not go all the way to the top)
- D2 Half Windmill 3x6-8x 15
- D3 Kneeling Wood chop 3x8ex Red handles
Pregnancy Hypertrophy
Workout c 7/8/22
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 Plate Hold RDL 4x8x45
- B2 Half Windmill 4x8xBW
- B3 SL Tib Raise Raise 4x12e
- C1 SA Db Bench 4x8x20,25
- C2 Breast Stroke Row 4x10x Yellow, Red
- C3 Banded Goblet Squat 4x8x25
- D1 Overhead Carry 3xd/b/d/b
- D2 Clam Shell 3x12e
Pregnancy Hypertrophy
Workout c 7/1/22
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 Plate Hold RDL 4x8x45
- B2 Half Windmill 4x8xBW
- B3 SL Tib Raise Raise 4x12e
- C1 SA Db Bench 4x8x20,25
- C2 Breast Stroke Row 4x10x Yellow, Red
- C3 Banded Goblet Squat 4x8x25
- D1 Overhead Carry 3xd/b/d/b
- D2 Clam Shell 3x12e
Pregnancy Hypertrophy
Workout b 6/28/22
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 Sumo DL 4x8x40-45
- B2 Banded Angels 4x8x Purple
- B3 Calf Raises 4x10xBW
- C1 Incline Pushup 4x8x12Down (on Westside Spacing)
- C2 SA Row 4x10x25,27.5
- C3 Xwalk 4x12xRed (side-to-side, Front-to-back)
- D1 Zercher RDL 3x8x55, 65 (Partial ROM, Do not go all the way to the top)
- D2 Half Windmill 3x6-8x 15
- D3 Kneeling Wood chop 3x8ex Red handles
Pregnancy Hypertrophy
Workout a 6/25/22
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 RFE Squat 3x7e
- B2 Half Windmill 3x8xBW
- B3 Heel Walk 3xD/b
- C1 SA Db Press 4x8x15, 17.5
- C2 Db RDL Row 4x8x20, 22.5
- C3 Cowboy Walk 4x12ex Green
- D1 Plate Carry 3xd/b/d/bx 25+
- D2 Plank 3x20s
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 RFE Squat 3x7e
- B2 Half Windmill 3x8xBW
- B3 Heel Walk 3xD/b
- C1 SA Db Press 4x8x15, 17.5
- C2 Db RDL Row 4x8x20, 22.5
- C3 Cowboy Walk 4x12ex Green
- D1 Plate Carry 3xd/b/d/bx 25+
- D2 Plank 3x20s
Pregnancy Hypertrophy
Workout c 6/20/22
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 Plate Hold RDL 4x8x45
- B2 Half Windmill 4x8xBW
- B3 SL Tib Raise Raise 4x12e
- C1 SA Db Bench 4x8x20,25
- C2 Breast Stroke Row 4x10x Yellow, Red
- C3 Banded Goblet Squat 4x8x25
- D1 Overhead Carry 3xd/b/d/b
- D2 Clam Shell 3x12e
Pregnancy Hypertrophy
Workout b 6/13/22
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 Sumo DL 4x8x35-40
- B2 Banded Angels 4x8x Purple
- B3 Calf Raises 4x10xBW
- C1 Incline Pushup 4x8x11Down (on Westside Spacing)
- C2 SA Row 4x10x25,27.5
- C3 Xwalk 4x12xRed (side-to-side, Front-to-back)
- D1 Zercher RDL 3x8x55, 65 (Partial ROM, Do not go all the way to the top)
- D2 Half Windmill 3x6-8x 15
- D3 Kneeling Wood chop 3x8ex Red handles
Pregnancy Hypertrophy
Workout a 6/10/22
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 RFE Squat 3x7e
- B2 Half Windmill 3x8xBW
- B3 Heel Walk 3xD/b
- C1 SA Db Press 4x8x15, 17.5
- C2 Db RDL Row 4x8x20, 22.5
- C3 Cowboy Walk 4x12ex Green
- D1 Plate Carry 3xd/b/d/bx 25+
- D2 Plank 3x20s
Pregnancy Hypertrophy
Workout c
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 Plate Hold RDL 4x8x45
- B2 Half Windmill 4x8xBW
- B3 SL Tib Raise Raise 4x12e
- C1 SA Db Bench 4x8x25, 27.5
- C2 Breast Stroke Row 4x10x Yellow, Red
- C3 Banded Goblet Squat 4x8x25
- D1 Overhead Carry 3xd/b/d/b
- D2 Clam Shell 3x12e
Pregnancy Hypertrophy
Workout b
Circuit--exercise--SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x8e
- A2 Figure4 GB 3x8e
- A3 Lateral Wall Sit 3x20s e
- B1 Sumo DL 4x8x30-35
- B2 Banded Angels 4x8x Purple
- B3 Calf Raises 4x10xBW
- C1 Incline Pushup 4x8x10Down (on Westside Spacing)
- C2 SA Row 4x10x25
- C3 Xwalk 4x12xRed (side-to-side, Front-to-back)
- D1 Zercher RDL 3x8x45-55 (Partial ROM, Do not go all the way to the top)
- D2 Half Windmill 3x8x12e
- D3 Kneeling Wood chop 3x8e