6 WEEKS PROGRAMME

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START DATE: 29th JUNE 2021

END DATE: 5th AUGUST 2021

Female ONLY lifting programme

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2x TRAINING WORKSHOPS PER WEEK (60 mins)

TRAINING DAYS:

Tuesdays & Thursdays: 6.30-7.30PM

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LOCATION:

24/7 Fitness Gym, Porirua

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LIMITED SPACES:

6x Lifers only

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Open to all levels of female lifters from beginners to elites

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2x 60 minutes sessions per week

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6 Weeks access to our CAP App with catered lifting programme

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Taught and trained by Female Regional Champ/Porirua Strong Women Winner 2020

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Access to CAP equipment/24/7 Fitness Gym (under CAP only)

*Conditions Apply

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Workshops and programme will cover techniques and proper competition tips for Squats, Benchpress & Deadlifts

WEEK 1: Intro, warm ups, mobility/flexibility, Testers for lifts

WEEK 2: SQUATS/VARIATIONS SQUATS- High/Low Bar Squats, technique, depth, equipment.

WEEK 3: BENCHPRESS/VARIATION BENCHPRESS- Set Up, Grip width, feet width, arch, techniques.

WEEK 4: DEADLIFTS/VARIATION DEADLIFTS- Set Up, grip technique, feet placement, technique.

WEEK 5: TESTERS- 1 Rep maxes across lifts and finisher

WEEK 6: NUTRITION WORKSHOP/3x Lifts Workouts