I skimped a little on the push-ups and on the last movement. I’m 13 weeks, but this one looked good, and it’s been a long while since I’ve been able to do a full workout. Thank you for putting these together!

Makenzie Riddle

Felt good! 75# squat, 65# RDL, 25’s farmer carry

Hi momma! Welcome to your 7 week program! I am excited for you to continue to steward the body that God has given you, while you maneuver the beginning stages of growing this new little miracle! 

Program is 3 days per week. 
If you have access to gym, feel free to modify or advance the exercises to include barbell, kettlebell or dumbbell. 
If no access to gym, modify with what you have. 

In each exercise, I want you to adopt a auto-regulation mindset with the amount of weight you choose. Especially with the more primary movement patterns, like squats, deadlifts, RDL’s, pressing or pulling. 

For example, if you are squatting 4x5 after your warmup set, pick a weight and perform the lift. BUT keep in mind, I want you to have a “Reps in Reserve or Reps in the Tank” mindset. Meaning if the first set of 5 @ 65# was too light and you could have done about 6 more reps —> TIME TO GO UP. And it goes the same way if you find that you only had 1-2 reps in reserve. 

Find that 3 Reps in Reserve zone and then grow from there each week that you perform that exercise.

START HERE ⛰

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