Strength & Conditioning: Nia Shanks, Week 4, Day 2

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 2

1. Rear Foot Elevated Split Squat: 5×5 (Add 5 pounds to the weight you used in Week 3)

2A. One Arm Dumbbell Shoulder Press: 5×5 (Add 5 pounds to the weight you used in Week 3)

2B. Neutral Grip Chin Up: 5×5 (Add 5 pounds to the weight you used in Week 3)

3A. Push Up: 4×11- 13 (Same weight as Week 3)

3B. Face Pull: 4×11- 13 (Same weight as Week 3)

3C. Back Extension: 4×11- 13 (Same weight as Week 3)