Written & Programmed by Jaclyn Phillips, TEAM STRONG GIRLS Head Coach &
Nadine Shaban-Teriaky, Team Strong Girls Assistant Head Coach
Demonstrated by Nadine Shaban-Teriaky, Jennifer Van Barneveld-Pe, Jaclyn Phillips &
Lisa Peterson
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
Advanced lifts include the main compound lifts as well as Olympic lifts. The tempo is much longer as well as the amount of volume. Each exercise is full body with an emphasis on delts and glutes to sculpt that gorgeous X frame.
Advanced Phase
Continue to increase intensity through increasing the load and going to failure while leaving 1-2 reps “in the tank.”
Equipment needed: Dumbbells, Barbell, Bench
Time to Complete:
35-40 minutes
Barbell Snatch
6-8 reps X 5 sets, 60 seconds rest
Standing with feet hip width apart and barbell held shoulder width apart between legs. Hinge at the hip and bend knees slightly, pressing hips back and lowering the Barbell towards the floor. With a tight grip on the barbell, drive your hips forward and shrug your shoulders to pull the barbell straight up. When the barbell reaches shoulder height, twist the elbows underneath the weight and push the arms up straight with the barbell in front of your head to finish. To come down, carefully bend your elbows, lowering the barbell onto the clavicle. Then curl it down to the start position and repeat.
PRO TIP: “The best way to improve a snatch is to improve mobility. Add in overhead squats to get comfortable with overhead pressing.” @thenadineshaban
Barbell Back Squat
6-8 reps X 5 sets, Tempo: 3010, 60 seconds rest
Stand holding a barbell on your back between your rear delts and your traps, with elbows in close to your sides and feet hip to shoulder width apart with toes slightly turned out. Keeping your chest tall, bend your knees and sink your hips down and back VERY SLOWLY until your thighs are parallel with the ground (count to
4 or 5 while lowering). Drive
up aggressively through your heels returning to the starting position and repeat.
PRO TIP: “Use squats to get leaner and build a better physique. Squats work the gluteus maximus, meaning it grows out not wide. It’s a myth that squats will widen your hips.” @coach_jvb
Hip Thrust
10-12 reps per side X 4 sets, Tempo: 4014, 60 seconds rest
Find a box or bench that is your knee height. Positioning your back against the bench (at the shoulder blades), with feet shoulder width apart and knees in line with toes and weight on hips, drive into your heels into the ground and press your hips upward, and tuck your pelvis under, contracting your glutes and hamstrings. Pause for 1 second, then lower back down SLOWLY (3-4 seconds) and repeat.
DB Incline Press
6-8 reps X 4 sets, Tempo: 4010, 60 seconds rest
Lay with your back on an incline bench. Raise the dumbbells to shoulder width with your elbows tucked so your hands are semi pronated (wrists forward and your palms on a 45-degree angle facing each other). This will be your starting position. Breathe out and push the dumbbells up with your chest. Lock your arms at the top without changing the position of the dumbbells. Hold for a second and then slowly lower the weight, and repeat.
PRO TIP: “Set the bench at a 45-degree incline. Keep the arm path tighter to the body which means elbows tucked, not flared.” @lisavp305
