Ladies Who Lift Course Agenda
Each session is 2 hours long.
We start with a group warm up, including mobility drills specific to the lifts.
We then move on to the main session which will include both technique and a workout.
We finish with a short discussion on a relevant topic, e.g. nutrition, recovery.
Full agenda
WEEK 1
Welcome and meet the group.
Introduction to barbell strength training.
Mobility warm up, including squat mobility.
Introduction to equipment, how to set up a power rack safely for barbell exercises, how to spot your partner.
Back squat: equipment set up, technique and workout.
Bench press: equipment set up, technique and workout.
Discussion: post workout recovery.
WEEK 2
Mobility warm up.
Deadlift: equipment set up and technique.
Back squat, bench press and deadlift strength workout: participants will go through a workout of the big lifts, putting into practise what was learned in Week 1.
Assistance work: technique and workout.
Discussion: nutrition for strength and body composition.
WEEK 3
Mobility warm up.
Strength workout: participants will go through a full workout of the big lifts plus assistance work, combining the learning from weeks 1 and 2.
Discussion: we will go through the 6-week training programme provided for you to continue your strength training and answer additional questions.
FINISH
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