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Strong Fams

IF THIS IS YOUR FIRST TIME JOINING THRIVING FORWARD + TRAINING FROM HOME - THIS IS YOUR PROGRAM! 


HOME WORKOUT EQUIPMENT REQUIRED
1. Adjustable dumbbells (or a few pairs of light, med + heavy DBs) -
2. Adjustable Bench  OR Fit Ball 
3. Long RESISTANCE BANDS (light, medium + heavy)
4. Booty Bands (latex) (light medium + heavy)
5. Suspension Trainer  (TRX )

home

postpartum

beginner

intermediate

female

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Thriving Forward - HOME WORKOUTS #1

Phase 1 

Phase 2 

Phase 3

IF THIS IS YOUR **FIRST TIME ** JOINING THRIVING FORWARD + TRAINING FROM A GYM - THIS IS YOUR PROGRAM!

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Thriving Forward - GYM WORKOUTS #1

IF THIS IS YOUR ***SECOND TIME*** JOINING THRIVING FORWARD + TRAINING FROM HOME - THIS IS YOUR PROGRAM! 


HOME WORKOUT EQUIPMENT REQUIRED
1. Adjustable dumbbells (or a few pairs of light, med + heavy DBs) -
2. Adjustable Bench  OR Fit Ball 
3. Long RESISTANCE BANDS (light, medium + heavy)
4. Booty Bands (latex) (light medium + heavy)
5. Suspension Trainer  (TRX )

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Thriving Forward - HOME WORKOUTS #2

IF THIS IS YOUR **SECOND TIME ** JOINING THRIVING FORWARD + TRAINING FROM A GYM - THIS IS YOUR PROGRAM!

total body

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Thriving Forward - GYM WORKOUTS #2

PHASE 1

PHASE 2

PHASE 3

Use this if this is your THIRD TIME completing Thriving Forward and you primarily train from HOME.

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Thriving Forward - HOME WORKOUTS #3

Phase 2

IF THIS IS YOUR **THIRD TIME ** JOINING THRIVING FORWARD + TRAINING FROM A GYM - THIS IS YOUR PROGRAM!

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Thriving Forward - GYM WORKOUTS #3

Weeks 1-4

Weeks 5-8

Weeks 9-12

Use this if this is your FOURTH TIME completing Thriving Forward and you primarily train from THE GYM.

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Thriving Forward - GYM WORKOUTS #4

Use this if this is your FIFTH TIME completing Thriving Forward and you primarily train from THE GYM.

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Thriving Forward - GYM WORKOUTS #5

PROGRAM 1 /2 of a glute focused strength training GYM program. Upper/lower split however primarily designed to really grow your glutes and shape your whole body to show those glutes off!
2 lower body days & two upper-body days  for Int-Adv (2+yrs experience strength training in the gym)

Glutes

Intermediate

upper lower split

female 

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Build A Booty 1.0 - Gym Only

Block 1

Block 2

Block 3

The next progression from Build A Booty 1.0 ! PROGRAM 2 /2 of a glute focused strength training GYM program. Upper/lower split however primarily designed to really grow your glutes and shape your whole body to show those glutes off!
2 lower body days & two upper-body days  for Int-Adv (2+yrs experience strength training in the gym)

Total Body

Female

glutes

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Build A Booty 2.0 - Gym Only

No gym equipment needed at all! Perfect for someone starting out or returning to exercise after a long time off or great to use when traveling and limited/no access to a gym . Don't be fooled though, it looks easy but these sessions will get your whole body challenged & heart rate right up.  Complete both sessions twice/week if you like!

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