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

If you think 'lifting like a girl' is something to scoff at, think again. Follow these four weeks of programming by Nia Shanks to see what it really means to lift like a girl.

Written by Nia Shanks Last updated on June 14, 2013

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): 4×5 (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): 4×11 – 13 (Same weight as Week 3)

3B. Dumbbell Curl: 4×11 – 13 (Same weight as Week 3)

3C. Ab Wheel Rollout: 4×11 – 13

About Nia Shanks

Nia Shanks is a personal trainer dedicated to showing women how to build a better body and be even more awesome, the sane and simple way, without resorting to dieting, OCD eating habits, or revolving their lives around the gym. Find out more at her website, Nia Shanks.

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