Strength + Synergy

W omen who want to stay strong, but feel and look leaner. This is not a
“
cutting
”
program. W e are still eating to nourish hormones and support our nervous system. This program focuses on a
more holistic approach including HIIT (for increased anaerobic energy system activation, meaning you are using fat for energy) and a balance of low intensity movements which may improve HRV (heart rate variability is a sign of a healthy nervous system. Without a healthy, calm nervous system, the body does not feel safe enough
to burn fat.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Hip Thrust (Barbell)

Goblet Squat

Glute Kickback (Cable)

GHB Sit up

1km Row

Legs + HIIT

Yoga

Squat (Barbell)

Deadlift (Barbell)

Step-Up (Weighted)

Plank with Shoulder Taps

Bird Dog

Sprint

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