-  Strength Test
- Find out what you are lifting in each main lift so can set goals and push for progress in strength from the start
- Optional - but advised to keep you motivated and pushing limits
- rest 60-90 secs between lifts to allow for Max output

- Push your glutes back
- Keep your knees over your toes and come down
- Push through your heels to come up
- Keep your chest up
- use a barbell if possible if not max DB - strength tested against what kit you do the initial test with 
- 2 warm up sets 3 Max working sets

Squat

- Hold two dumbbells with your palms facing away from you
- Drive-up until you reach full extension
- Come down in a controlled motion

- use a barbell if possible if not max DB - strength tested against what kit you do the initial test with 
- 2 warm up sets 3 Max working sets

Shoulder press

- Push your hips back
- Come down keeping a neutral spine
- Come down until you reach your shins
- Pull up engaging your hamstrings and glutes

- use a barbell if possible if not max DB - strength tested against what kit you do the initial test with 
- 2 warm up sets 3 Max working sets

Deadlift

- Lay flat on your back with your knees bent
- Drive the dumbbells up
- Engage your chest as you go up

- use a barbell if possible if not max DB - strength tested against what kit you do the initial test with 
- 2 warm up sets 3 Max working sets

Chest bench press

Max Weight / Strength Test
*Optional Day1*

Great workout! I can’t wait to follow this plan!

Rebecca

Upper Body
W1 D1

Kayhlia

Lower Body
W1 D2

Paola

Lauren

Full Body 
W1 D3

Upper Body
W1 D4

Lower Body
W1 D5

Upper Body 
W2 S1

Great session, thank you! Those double squat jumps at the end are a killer!

Max Weight / Strength Test Optional Day1

More workouts from Sophie Grace Holmes

Max Weight / Strength Test *Optional Day1*

More workouts from Sophie Grace Holmes

Max Weight / Strength Test Optional Day1