Women's Foundations Program Beginner to Intermediate

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