preparing-for-sohees-challenge

Preparing for Sohee’s Challenge

Preparing for the Challenge

welcome-to-phase-1-with-sohee

Welcome to Sohee's Phase 1

week-1-training-1-lower-body

Week 1 Training 1 - Lower Body

week-1-training-2-upper-body

Week 1 Training 2 - Upper Body

week-1-training-3-lower-body

Week 1 Training 3 - Lower Body

week-1-training-4-upper-body

Week 1 Training 4 - Upper Body

week-2-check-in

Week 2 Check-In

week-3-training-1-lower-body

Week 3 Training 1 - Lower Body

week-3-training-2-upper-body

Week 3 Training 2 - Upper Body

week-3-training-3-lower-body

Week 3 Training 3 - Lower Body

week-3-training-4-upper-body

Week 3 Training 4 - Upper Body

week-4-check-in

Week 4 Check-In

week-5-training-1-lower-body

Week 5 Training 1 - Lower Body

week-5-training-2-upper-body

Week 5 Training 2 - Upper Body

week-5-training-3-lower-body

Week 5 Training 3 - Lower Body

week-5-training-4-upper-body-sohee

Week 5 Training 4 - Upper Body

week-6-check-in

Week 6 Check-In

Phase 1 Workouts

welcome-to-sohees-phase-2

Welcome to Sohee's Phase 2

week-7-training-1-lower-body

Week 7 Training 1 - Lower Body

week-7-training-2-upper-body

Week 7 Training 2 - Upper Body

week-7-training-3-lower-body

Week 7 Training 3 - Lower Body

week-7-training-4-upper-body

Week 7 Training 4 - Upper Body

week-8-check-in

Week 8 Check-In

week-9-training-1-lower-body

Week 9 Training 1 - Lower Body

week-9-training-2-upper-body

Week 9 Training 2 - Upper Body

week-9-training-3-lower-body

Week 9 Training 3 - Lower Body

week-9-training-4-upper-body

Week 9 Training 4 - Upper Body

week-10-check-in

Week 10 Check-In

week-11-training-1-lower-body

Week 11 Training 1 - Lower Body

week-11-training-2-upper-body

Week 11 Training 2 - Upper Body

week-11-training-3-lower-body

Week 11 Training 3 - Lower Body

week-11-training-4-upper-body

Week 11 Training 4 - Upper Body

week-12-check-in

Week 12 Check-In

Phase 2 Workouts

week-13-bonus-week

Week 13 - Bonus Week

Finish Strong

<table> <tbody> <tr> <td></td> <td><b>EXERCISE</b></td> <td><b>SETS x REPS</b></td> <td><b>REST</b></td> </tr> <tr> <td>A1.</td> <td>Barbell or Dumbbell Pause Hip Thrust<p></p> <p>with Single-Leg Eccentric (3-sec pause)</p></td> <td>3 x 8-12 ea</td> <td>0 sec</td> </tr> <tr> <td>A2.</td> <td>Barbell or Dumbbell Hip Thrust*</td> <td>3 x 8-12</td> <td>3 min</td> </tr> <tr> <td>B.</td> <td>Good Morning</td> <td>3 x 12-15</td> <td>2 min</td> </tr> <tr> <td>C1.</td> <td>Dumbbell Split Squat</td> <td>3 x 8-12 ea</td> <td>30 sec</td> </tr> <tr> <td>C2.</td> <td>Single-Leg Straight-Leg Hamstring Bridge</td> <td>3 x 12-15 ea</td> <td>2 min</td> </tr> <tr> <td>D.</td> <td>Glute March</td> <td>2 x 12-15 ea</td> <td>1 min</td> </tr> </tbody> </table> <p>*For each set: perform 8-12 pause reps followed immediately by 8-12 regular reps at the same load.</p> 