Lean Eating For Women Phase 5 - Amazon S3€¦ · By working gently during these weeks, it’s not...

LEAN EATING FOR WOMEN | PHASE 5 (6 WEEKS) 1

Lean Eating for Women – Fifth Phase (6 weeks)

When the slow burn heats up

Welcome to the fifth phase of Lean Eating!

For the first time since the beginning of the Lean Eating program, we’re going to work through a six-week phase. Gone, however, is the gentle two-week of ramp-up. We’re now going to begin to really pay attention to intensity, effort and exercise recovery. We’re going to change things up.

The first thing you’ll notice is that you’re off the hook for intervals during your first and fourth weeks. Instead, we’ve replaced these sessions with more active recovery time. This is your chance to get out of the gym and try something new!

When you get into the details for each workout, note how the variables change from week to week, and consider what this means for weight selection. For example, it’s essential that you peel back the intensity in weeks 1 and 4, making sure you can perform 3-4 reps over the required number. That is, if the exercise calls for 12 reps, you should be able to perform 15-16 with good form. Leave lots in the tank.

By working gently during these weeks, it’s not because we’re babying you; it’s to help you work hard down the road. So enjoy your downtime during the "recovery" weeks because it will fuel fantastic performance during the tougher weeks to come.

Plan on moderately to very challenging workouts during weeks 2 and 5. And when you hit weeks 3 and 6? Well, be ready to bring your A-game!

With the number of reps changing from week to week, expect to use your first set or two to experiment with the resistance. Your first goal should be to clean up your form as much as possible. From there, a 5-10% increase in weight in the first group of exercises should be achievable each week (with the exception of week 4 where you'll scale back at a slightly higher level than before). In the second group, you should seek to finish things as quickly as possible without compromising form.

As always, train safely but stay focused!


Calendar

MON TUES WED THURS FRI SAT SUN

Week

1

Workout 1 Active recovery



Off

Week

2

Workout2 Intervals Workout 1 Active recovery

Workout 2 Intervals

Off

Week

3

Workout 1 Intervals


Workout 1 Intervals

Off

Week

4




Off

Week

5

Workout 1 Intervals


Workout 1 Intervals

Off

Week

6

Workout 2 Intervals


Workout 2 Intervals

Off


Warm-up

Foam rolling work

• IT bands (side of legs) • Hip flexors (hips) • Quads (front of legs) • Hamstrings (back of legs) • Adductors (low and high; inside of legs) • Glutes • Upper back • Lats

Key points: Complete 5-10 passes of each.

Keep your muscles relaxed (even though you will feel moderate pain). Keep duration under a minute for any one area.

Stretches

• Pecs • Lats • Hip flexors • Hamstrings • Adductors • External rotators (10 repetitions)

Key points: From the list, pick only two of the stretches and hold for 60 seconds each. Choose the stretches that you find the most challenging.

Mobility

• Ankle mobility (middle, inside and outside) • Wall slides • Hugging hip lift • Scapular push-ups • Assisted rear lunge • Prone hip flexion • Lateral squat • Standing X-band abduction • Assisted squat • Shoulder dislocations

Key points: Complete 5-10 repetitions of each.

Important: don’t simply go through the motions. Take your time on each movement, concentrating on what you’re supposed to feel. Your goal isn’t to achieve the greatest range of motion possible with any particular movement, but to use the right muscles and joints.

Note:

You can view the video of the entire warm-up sequence in Today’s Workout (from your Lean Eating home page.)


Workout 1 WARM-UP

Group 1 A) Front squat

B) Band-assisted chin-up (or pull-down)

C) Slow knees to stability ball

Rest 60 seconds, repeat

Week 1 & 4 – do 12 reps of each exercise in group 1 for 3 rounds



Group 2 A) Rear lunge

B) Alternating incline dumbbell bench press

C) Single-leg SHELC





Note:

Exercises in a group are to be performed one after another. In the case of multiple rounds, the grouping will be repeated in order. For example, someone doing two rounds would perform Exercise A, Exercise B, and then go through Exercises A and B again before moving onto the next grouping.

For exercises performed in a single-‐sided manner, complete the prescribed number of repetitions (reps) on each side. The exercise demonstrations and instructions will indicate whether the repetitions are to be completed in an alternating or non-‐alternating fashion.

In the first group, a 5-10% increase in weight should be achievable each week (with the exception of week 4 where you'll scale back at a slightly higher level than before). In the second group, you should seek to finish things as quickly as possible without compromising form.


Workout 2 WARM-UP

Group 1 A) Rear-elevated split-jump

B) Modified push-up

C) Fast knees to stability ball





Group 2 A) Squat to alternating diagonal press (each squat counts as one rep)

B) Inverted row

C) Lateral step to iso band hold





Note:

Exercises in a group are to be performed one after another. In the case of multiple rounds, the grouping will be repeated in order. For example, someone doing two rounds would perform Exercise A, Exercise B, and then go through Exercises A and B again before moving onto the next grouping.

For exercises performed in a single-‐sided manner, complete the prescribed number of repetitions (reps) on each side. The exercise demonstrations and instructions will indicate whether the repetitions are to be completed in an alternating or non-‐alternating fashion.

In the first group, a 5-10% increase in weight should be achievable each week (with the exception of week 4 where you'll scale back at a slightly higher level than before). In the second group, you should seek to finish things as quickly as possible without compromising form.


Active recovery

WARM-UP (OPTIONAL)

Mildly to moderately challenging work– preferably outdoors

Week 1 – do 60 minutes Week 2 – do 30 minutes Week 3 – do 30 minutes Week 4 – do 60 minutes Week 5 – do 30 minutes Week 6 – do 30 minutes

Note:

This activity is intended to be relatively easy. Your goal should be to find an activity (outside of the gym) that will provide a change of pace and leave you feeling better than when you started.


Intervals

WARM-UP

Perform 60 seconds of all-out work followed by 60 seconds of light work. Repeat

Week 1 – off Week 2 – do 4 rounds Week 3 – do 6 rounds Week 4 – off Week 5 – do 5 rounds Week 6 – do 7 rounds

Note:

Choose a low-impact exercise, such as stationary biking, sled pulling or swimming. Your goal is to work at peak intensity for each 60-second interval. The 60 seconds in between should be slow and recovery-oriented.


Phase 5 – Exercise Directory

Workout 1

Front squat (or dumbbell front squat) ............................................................................................... 9 Band-assisted chin-up (or X-band pull-down) ................................................................................ 10 Slow knees to stability ball .............................................................................................................. 11 Rear lunge ...................................................................................................................................... 12 Alternating incline dumbbell press .................................................................................................. 13 Single-leg SHELC ........................................................................................................................... 14

Workout 2

Rear-elevated split-jump ................................................................................................................. 15 Modified push-up ............................................................................................................................ 16 Fast knees to stability ball .............................................................................................................. 17 Squat to alternating diagonal press ................................................................................................ 18 Inverted row .................................................................................................................................... 19 Lateral step to band iso-hold .......................................................................................................... 20


WORKOUT 1

Front squat (or dumbbell front squat)

_______

Set-up

Rack the barbell at a position slightly below shoulder height. Grasp the barbell with both hands (placed slightly wider than shoulder width apart) and push yourself under the bar until your elbows are pointing forward. The bar should be resting in the crook between your collarbone and your shoulder (not supported by the hands). You’ll use between two and four fingers to grasp the bar.

With small, careful steps, back up into the proper width and angle for a squat (as practiced).

Important: set the safety pins in the power rack at a height slightly lower than your lowest squat depth. This will keep you safe should you lose the bar or fall.

Movement

Sit back (using a box is still an option) by moving your butt backwards and hinging from the hips. Attempt to keep your upper arms parallel to the floor. The deeper you sit into a squat position, the harder you will have to push to keep your elbows high. Once in the bottom position, ensure that your weight is in your heels and drive your hips forward until you’re standing tall.

Key Points

• Always ensure that you’re stable before you move • Don’t allow your weight to travel further forward than your heels • Don’t over-arch your lower-back – just focus on bringing your hips up by squeezing your glutes • Focusing on driving your elbows up during the squat will ensure that you keep a neutral spine

and do not round your lower back • Any adjustments to your spinal alignment should be made at the bottom or top position – not

while you are moving • Some discomfort in the wrists is to be expected but pain is not. If pain is persists even with

adjustment of grip/hand position, please revert to the dumbbell front squat.

When do I add weight?

You will only add as much weight to the bar as your wrists can bear without pain. With that in mind, your first priority is to achieve a full range of motion (sitting to parallel) without any rounding to the lower back. Only when this has been achieved should more weight be added. If you’re unable to perform the movement with an empty bar without pain, revert to the dumbbell front squat.


WORKOUT 1

Band-assisted chin-up (or X-band pull-down)

Set-up

Hook a strong resistance band over the pull-up bar. Note: this exercise requires a specialized resistance band, such as a Super Band. A regular resistance band won’t cut it, so make sure you have something that will bear your bodyweight safely.

Place one knee in the band (alternate knees from one set to another). You may need a step or someone to help you lower the band to an adequate height. Allow yourself to slowly drop until your arms are extended and your shoulders elevated.

Grip the bar with palms facing you (underhand grip). Note: The above photo demonstrates a neutral grip.

Movement

Begin to pull yourself up by driving your shoulders down (this part of the movement should feel very similar to the straight-arm band iso-hold). Continue to pull your body up, aiming for the bar with your sternum. Lower yourself slowly and with control. At the bottom of the movement, allow your shoulders to slowly elevate.

Key Points

• At the bottom and top of each movement, re-establish your shoulder position • Engage the front of your core to avoid arching your back • If you’re unable to perform all required reps consecutively, select a thicker band or revert to the

X-band pull-down


To increase your challenge, select a smaller band (hard), no band (harder) or hold a dumbbell between your feet (hardest).


WORKOUT 1

Slow knees to stability ball

Set-up

Balance on your forearms, as you would for a plank on stability ball.

Movement

Slowly and with control, bring one knee toward the ball. Your range of motion will be determined by how far you can bring your knee forward without rounding the back. Replace your foot and repeat the process with your alternate leg.

Key Points

• Use the mirror as a reference point – you should see no change in your back alignment • You may need to exaggerate the arch in your lower back slightly to ensure clean movement • Your knees may not reach the ball – go by feel, not a pre-determined idea of how far you should

move


No need – progress here is strictly about movement quality. You may use progressively smaller stability balls to make this movement more challenging.


WORKOUT 1

Rear lunge

Set-up

Assume a standing position with good posture and a dumbbell in each hand. Shift your weight onto one leg.

Movement

Step back with the un-weighted leg until you’ve reached a deep split squat position. You’ll need to lean slightly forward during this process to maintain the weighting on the forward foot. Once you’re in the bottom position and are stable, drive the heel of the front foot into the ground and step forward into the original position.

Key Points

• Step back smoothly and fluidly. Your landing should be soft. You should not step backwards, pause and drop.

• Always establish stability before moving • Ensure that the angle of the front shin changes as little as possible by keeping your weight in the

heel of the front foot.


You can increase the weight of the dumbbells as soon as you can perform the movement with all key points in place.


WORKOUT 1

Alternating incline dumbbell press

Set-up

Lay back on an incline bench (approximately 40 degrees) with your feet firmly on the floor and a dumbbell in each hand. The dumbbells should be in line with your body and with the upper part of the dumbbell sitting on your shoulder. Squeeze your shoulder blades together and ensure that your lower body is stable.

Movement

Press one dumbbell straight up into the air (not at a right angle to your body). As you press, rotate the dumbbells during the movement (not at the top) so that they finish perpendicular to your body. Bring it back to the original position and repeat this process with the dumbbell in the opposite hand. Continue alternating to complete the number of reps indicated on both sides.

Key Points

• Use your shoulder blades to squeeze the bench throughout the entire movement – even at the top

• Keep your shoulders as low as possible throughout the movement. Making sure that your lats are flexed will help this

• No dancing! Your feet should remain firmly planted and your knees should remain in-line with your ankles. Stability is essential.

• Do not begin pressing until the opposite hand has returned to its original position


Add weight when you can perform the movement with all of the key points – particularly keeping the shoulder blades down – in place.


WORKOUT 1

Single-leg SHELC

Set-up

Lay on the ground with one foot on a stability ball and the other in the air. Ensure that you are stable before moving.

Movement

The movement is divided into four parts:

1. Lift your hips off the ground 2. Bend your knee, bringing the ball toward you 3. Extend your knee, pushing the ball away 4. Lower your hips back to the ground

Key Points

• Always establish stability before moving • Let all movement come from your hips. Don’t over-arch your back during the movement (keep a

neutral spine) • Keep your palms turned toward the ceiling


Instead of adding weight to make things more challenging, you’ll progressively narrow the angle of your arms until they are resting on you (instead of the floor). Swapping up for a smaller stability ball will also work.


WORKOUT 2

Rear-elevated split-jump

Set-up

Standing on one leg, reach your opposite foot back as far as you can, placing the top of the rear foot on a bench or equivalent. This will set the length of your stride. Try to keep all of your weight in the heel of the front foot. Your feet should be hip width apart.

Movement

Keeping your weight in the heel of the front foot, drop the rear knee in a controlled fashion until it gently touches the floor or a foam pad. Drive your weight explosively through the heel of the front foot, focusing on extending your hips as you come up. To complete the movement, shift your weight into the ball of your front foot, attempting to push yourself off the ground. Upon returning to the ground, immediately begin moving your hips backward, transferring the weight back into the heel.

Key Points

• Ensure that your front hip, knee and ankle are vertically stacked throughout; don’t let your knee cave inwards

• Strive for quiet, soft landings. Your muscles should be absorbing the impact, not your knees • When in doubt about movement quality, scale things back. Moving quickly without leaving the

ground is adequately challenging for many people. Any knee pain whatsoever is unacceptable • Try not to let the rear leg “help” • Begin decelerating at the halfway mark (don’t wait until the rear knee is too low before you

begin to slow down)


Instead of adding weight, you’ll concentrate on explosive movement during the concentric (upward) part of the movement and smooth, and soft landings during the eccentric (downward) part of the movement.


WORKOUT 2

Modified push-up

Set-up

Assume a push-up position, with your hands approximately shoulder-width apart and your feet hip width apart.

Movement

Slowly, and with control, lower yourself toward the ground. Pause before gently touching your knees to the ground and pressing yourself up. At the top, extend your legs to return to your original position.

Set-up

• Keep the same alignment as you would in a plank – do not allow your lower-back to arch • Keep the elbows within 45 degrees of the body – don’t let them flare out • Always lower yourself with control – don’t just drop.


Once you can complete all reps with strict form, you can challenge yourself by narrowing or elevating your feet, or by increasing your speed (only) while pressing yourself away from the ground.


WORKOUT 2

Fast knees to stability ball

Set-up

Balance on your forearms, on a stability ball, as you would for a plank. Place one hand over the other (this will help prevent the ball from rolling forward).

Movement

Pull the stability ball toward your feet while, at the same time, driving one of your knees into it. Immediately return to a planked position and regain your stability before repeating the process with your opposite knee.

Key Points

• If you are unable to maintain neutral spinal alignment upon impact (once the ball has been rolled toward your feet), limit your range of motion or revert to the slow version of this exercise

• No dancing! Stabilize yourself in a plank after each knee.


No need – progress here is strictly about movement quality, stability and speed.


WORKOUT 2

Squat to alternating diagonal press

Set-up

Grasping a weight in both hands, sit into a squat.

Movement

Stand up rapidly and push the weight up away from you on a 45-degree angle. Ensure that you are pivoting on the ball of the trailing foot, as you would for a golf swing. Sit back into a squat before repeating this movement on the other side. Each squat counts as one rep.

Key Points

• Rotation comes only from the hips. Your low-back should not twist at all during this movement. • Ensure that you pivot on the ball of the trailing foot to avoid twisting at the knee • As you return to the squat position, begin decelerating at about half depth • There’s no stopping during this exercise. Movement should be fluid.


Add weight when you can perform the movement with all of the key points in place.


WORKOUT 2

Inverted row

Set-up

Position yourself under a low bar (ensuring first that it’s stable and secure), assuming a palms-down (overhand) grip. Walk yourself forward until you’ve reached an appropriate angle. At the bottom position, you’ll still keep some tension on your arms and shoulders, avoiding hanging passively. Squeeze your glutes (and keep them squeezed).

Movement

Pull your sternum to the bar with a brief hold at the top before lowering yourself in a controlled fashion.

Key Points

• Squeeze your shoulder blades together as you pull your body to the top • Squeeze your glutes throughout the entire movement – don’t allow your butt to hang down • Change the angle to ensure that you can complete all of your reps with good form


You will increase your challenge by narrowing your foot width (hard), positioning yourself closer to the ground (harder) or even elevating your feet (hardest).


WORKOUT 2

Lateral step to band iso-hold

Set-up

Draw your shoulders back and hold your elbows at your side (lightly touching your ribs) at 90 degrees. Your hands will be directly in-line with your centre. There should be slight tension on the band.

Movement

Take a large step to the side with your non-weighted leg, moving your hips back as you step. Ensure that you land softly, with the weight in the heel. Continue moving laterally (with the hips simultaneously moving back) until your knee is stacked over your ankle. Do not allow your hands to move from the centre of your body.

Pause momentarily to ensure that your weight is toward the heel and the outer edge of your foot. Dig your heel and the outside of your foot into the ground to push yourself back to the standing position.

Key Points

• Your shin angle shouldn’t change during the movement but your hips should move backwards • Both feet should remain parallel and flat on the floor • Push the weighted knee out to the side so it sits in-line with the ankle • Keep your hands in line with the center of your body – do not allow for any movement


You can increase your challenge by extending your arms further away from your body or moving further away from the anchor point. These modifications should only be made if you’re able to execute them with excellent form.

Lean Eating For Women Phase 5 - Amazon S3€¦ · By working gently during these weeks, it’s not...

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