Written & Programmed by Jaclyn Phillips, TEAM STRONG GIRLS Head Coach &
Nadine Shaban-Teriaky, Team Strong Girls Assistant Head Coach
Demonstrated by Jacqueline Romano, Gail Reodica, Ebony Williams & Laura Manganaro
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
This workout utilizes full body as well as some target muscles such as the delts and shoulders. The biggest challenge is ensuring proper tempo! This is a game changer in both physique development and strength. Learning to lift with proper technique and resistance while following the correct tempo may take time but this is the missing piece when it comes to shaping the physique.
INTERMEDIATE Phase
Equipment needed: Dumbbells, Barbell
Time to Complete:
30 minutes
Barbell Front Squat with Reach
10-12 reps X 3 sets, Tempo: 3110, 60 seconds rest
Start in an upright position, with the barbell across the front of your shoulders. Keep the barbell in place against your neck and clavicle by reaching the hands up and straightening the arms as much as possible. Place feet hip to shoulder width apart with toes slightly turned out. Bend your knees, sinking the hips straight down into a squat position. Push your heels into the floor to return to the starting position and repeat.
PRO TIP: “Push your knees out as you lower down. Keep your gaze focused and straight so you don’t bend forward.” @coach_jroma
Push Press
10-12 reps X 3 sets, Tempo: 30X0, 60 seconds rest
Start in a standing position and hold a barbell racked on your shoulders. Squat by bending your hips and knees to lower your body. Try to do a ¼ squat to where you just dip down for momentum. Stand up, pushing through the center of your feet as you get up and immediately press the weight directly above your head while rotating your palms to face forward, using the momentum from your legs. Reverse the movement to go back to the starting position and repeat.
PRO TIP: “Always take a large belly breath and hold it prior to the dip and drive. This will help protect the lower back and also help you to transfer energy from the legs through the trunk to the barbell.” @gainsandgrinds
DB Split Squat
10-12 reps per side X 3 sets, Tempo: 3010, 60 seconds rest
Hold the dumbbells at your sides and your feet shoulder width apart. Focus your eyes on the opposite wall at a point that’s slightly higher than your eyes to maintain proper neck alignment. Take a big step directly forward with your nondominant leg. This is your starting position. Move your front knee forward by gently adjusting your front foot until your knee tracks above your toes. Lower the hips, keeping your back as straight as possible and your chest up. Lower your body under control until your hamstrings come in contact with your calves (or as low as possible). It’s okay for your knees to go over your toes. To return to start, raise the hips and shift the weight back to the starting position. Complete all reps, then switch sides.
PRO TIP: “Split squats are a fundamental movement that everyone should learn. Don’t be afraid to push the knees past the toes. Work the weaker leg first.” @joyfulebony
Lateral Raise with Hold
10-12 reps X 3 sets, Tempo: 3011, 60 seconds rest
Start in a standing position, with dumbbells in both hands and palms facing your body. Keeping shoulders down and away from the ears and arms straight with elbows softened, lift the dumbbells up and out to be parallel with the ground, like a T shape. Hold for 1 second, then lower slowly to start position and repeat.
PRO TIP: “Laterals should always be done in the scapular plane as well, meaning about 30 degrees in front, not directly out to the side. Think up and out, reaching out towards the sides.” @coach_laura_manganaro
