Strength & Conditioning: Nia Shanks, Week 4, Day 1

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.

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 1

1. Squat: 4 – 6 (Add 5 – 10 pounds to the weight you used in Week 3)

2A. Dumbbell Bench: 4×6 – 8 (Same weight as Week 3)
2B. One Arm Dumbbell Row: 4×6 – 8 (Same weight as Week 3)

3A. Single Leg Romanian Deadlift: 4×11 – 13 (Same weight as Week 3)
3B. Reverse Crunch: 4×11 – 13