Women's Foundations Program Beginner to Intermediate

The Women’s Foundation Program is designed for beginner to intermediate lifters and will provide you with all the foundations of weight lifting. There are 3 separate 8-week programs included to cater to your busy schedule. These programs place an emphasis on the lower body while still developing the upper body to shape a balanced and aesthetic physique while concurrently increasing overall strength. ABOUT THIS PROGRAM 6 ABOUT STEPHANIE 8 LIST OF ABBREVIATIONS & KEY TERMS 10 FAQS 13 PROGRAM STRUCTURE 19 BLOCK ONE 19 BLOCK TWO 20 WHY WOMEN SHOULD LIFT WEIGHTS 21 FUNCTIONAL ANATOMY 23 MUSCLE CONTRACTION 23 TABLE OF CONTENTS STEPHANIE BUTTERMORE, PHD - WOMEN’S FOUNDATIONS PROGRAM 4 JOINT ACTIONS 34 TRAINING PRINCIPLES THAT ARE IMPORTANT 37 TECHNIQUE 37 PROGRESSIVE OVERLOAD 38 MIND-MUSCLE CONNECTION 38 FORM 38 TRAINING PRINCIPLES THAT ARE NOT IMPORTANT 39 SORENESS 39 KEEPING YOUR HEART RATE HIGH/SWEATING 40 SWITCHING THINGS UP 40 PROGRAMMING PRINCIPLES 41 FREQUENCY 41 VOLUME 41 EFFORT 42 REST PERIODS 42 RECOVERY 43 PROGRESSION 44 RATE OF PERCEIVED EXERTION (RPE) 46 STEPHANIE BUTTERMORE, PHD - WOMEN’S FOUNDATIONS PROGRAM 5 OPTIMIZING SUCCESS 49 HOW TO TRACK PROGRESS 49 NUTRITION 52 CARDIO RECOMMENDATIONS 53 WARM UP 55 PURPOSE 55 COMMON MISTAKES/MISCONCEPTIONS 55 DIFFERENCE FROM “WARM UP SETS” 56 WARM UP PROTOCOL 57 LOWER BODY 57 UPPER BODY 57 PROGRAMS (WITH VIDEO DEMONSTRATIONS) 58 3-DAY FULL BODY PROGRAM 58 4 DAY UPPER/LOWER PROGRAM 82 5-DAY BODY PART SPLIT 106 REFERENCES 138 CONTACT 142 DISCLAIMER 143 STEPHANIE BUTTERMORE, PHD - WOMEN’S FOUNDATIONS PROGRAM 6