BRAND NEW PLANS
Power Happens Express is a 12-week program with "bang for your buck" 30-40 minute strength workouts. It is four days per week, two upper and two lower, plus 2 SIT finishers and one optional HIIT workout. Programming and new overload methods change every three weeks. It is recommended that you are comfortable in the weights room (although can be done at home with limited equipment) and comfortable lifting heavy loads. It is also recommended that you have been approved for heavy strength training by your physician and are injury free. Note: This program does not come with any resources, nutrition modules, or live Q and A’s, etc. that were included with the Power Happens original beginner and intermediate/advanced groups.
Learn to Lift 2.0 is a continuation of the original Learn to Lift program educating the beginner lifter with the next 12 weeks of strength training introducing the Barbell deadlift, Barbell Good Morning, Back Squat, and the Barbell Overhead press. This is a gym based only program designed to continue the female lifting journey with 3 strength training days and new programming beginning every three weeks.
ADVANCED 2.0
Physique 2.0 is a continuation of Physique 1.0 with another 12 weeks of advanced overload methods to test advanced lifters. You will be using Contrast Loading, Trisets (bookcase), and descending drop set overload methods. This program is a gym based only program with four days of 60 minute strength training sessions including 2 upper body and 2 lower body days and new programming beginning every four weeks. All workouts incorporate a new overload method focusing on max strength and/or hypertrophy blocks.
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ADVANCED 3.0
Physique 3.0 is a continuation of Physique 2.0 and introduces additional advanced overload methods for the advanced lifter. In this plan, we introduce wave loading, post-exhaustion supersets, 21s, and ascending drop sets with 1 1/14 reps. All workouts incorporate a new overload method focusing on either max strength and /or hypertrophy . This program is a gym based only program with four days of strength training (60 minute sessions) (2 upper/2 lower) with new programming beginning every four weeks.
Membership to this group offers access to the Foundation Happens Pre-filmed Education Webinar where Dr. Tony Boutagy discusses the common physical issues which can hinder a female who is strength training and provides excellent preventative exercises to minimize these issues. He also demonstrates movements that may cause these issues so you can avoid them in your strength training practices. This group also provides an opportunity for members to submit questions and attend a live Q&A session on topics related to building your foundation and keeping your whole body injury free and learning how to work around injuries.
ALL OTHER PLANS
This collection of workouts includes beginner, intermediate, and advanced plans. The beginner plan was designed to be done at home and focuses on the essential techniques of strength training. The intermediate plan, which offers both at-home and gym options, gives those with moderate lifting experience a chance to develop their techniques further with a focus on building muscle and max strength. Experienced lifters will benefit from the advanced programs which offer more challenging overload techniques for those comfortable with barbell and machines in a gym setting.
The Physique Happens collection includes gym-based programs appropriate for the advanced client who is comfortable with a barbell and looking for a program which uses a variety of challenging overload techniques to build max strength while also emphasizing muscle growth. While this collection has a "physique focus" with an emphasis on glutes, abs, calves, and shoulders, it is still an intelligently planned full body program. New programming and overload methods are introduced every four weeks. It is recommended to start with Physique Happens 1.0 and progress in order as each plan features techniques designed for advancement to the next plan. If you have at least 12-18 months of gym experience, this program is appropriate for you!
The Glutes Happen collection is a fantastic gym-based program appropriate for the beginner or intermediate lifter. While the emphasis is on building the glutes, it is still a great full-body strength program. If you have at least six months of lifting experience, the beginner or intermediate plans will be appropriate for you.
Performance Happens was built for endurance athletes such as runners, cyclists, hikers, and triathletes who have a strong desire to remain injury free and increase performance by adding strength training to their routine. This 12 week program offers two strength days with an optional bonus day that includes core work as well as upper body for those performing triathlons or simply wanting to keep some additional upper body into their routine. Finally this program includes a fourth day for mobility that you can pepper into any of the other days as needed. The program has new workouts every three weeks to keep you progressing and to keep your mind fresh.
Abs Happen is designed to strengthen your entire core including, not just the abdominal muscles, but also the back and glutes to encompass a strong trunk. This program offers three days/week with a bonus day that focuses on the back and glutes. Each workout is around 10-15 minutes and can easily be done alone as well as before or after a strength or cardio workout!
Foundation Happens was designed to build a solid foundation by increasing work capacity, balancing muscle symmetry and plugging energy links so you can decrease the risk of injury and perform better and safer in the gym over a training year. It should be prioritized at some point during a training year for everyone (beginner to the advanced female lifter). This program can be done at the gym or at home. Alternate exercises are provided for gym equipment when needed.
