Strength & Conditioning: Nia Shanks, Week 4, Day 3

Nia Shanks

Featured Coach

Paducah, Kentucky, United States

Women's Fitness, Strength and Conditioning, Strength Training

These workouts are designed by strength coach and author Nia Shanks. The workouts are posted three days a week and will help you get strong and learn how to really 'lift like a girl.' Learn more about Nia and her approach to training here.

 

Strength & Conditioning Workouts - Nia Shanks

 

 

For the next four weeks you’ll perform a total of three workouts per week on non-consecutive days. Don’t forget how to Lift Like a Girl. Focus entirely on your performance when you’re at the gym. Follow the provided guidelines for improving your performance each week.

 

Week 4, Day 3

 

1. Rack Pull (2-3 inches below the knee): 4x5 (Add 5 - 10 pounds to the weight you used in Week 3)

 

2A. Close Grip Push Up: Add 5 - 10 pounds to the weight you used in Week 3 and do 1 - 2 extra reps.

2B. Inverted Row: Add 5 - 10 pounds to the weight you used in Week 3 and do 1 - 2 extra reps.

 

3A. Walking Dumbbell Lunge (Substitute reverse lunge if you have achy knees): 4x11 - 13 (Same weight as Week 3)

3B. Dumbbell Curl: 4x11 - 13 (Same weight as Week 3)

3C. Ab Wheel Rollout: 4x11 - 13

 

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