Heavy Squats

Everyone wants a bigger 🍑 & you gotta squat down low to get it!

The Ovulation phase is the perfect time to push yourself and go for a PR! You’ll likely feel your strongest, recover faster, and perform at your best. Your body tolerates intense bursts well during this time too!

Estrogen & testosterone are at their peak!

So it’s time to do heavy strength ➡️ aim for heavy low reps

Do explosive movements ➡️ power squats for lower body

So many benefits to using a squat rack over dumbells:

• Safety - you can securely load the barbell & weights on the meaty part of your back

• Maximizing muscle engagement - allows for progressive overload to build strength forcing you to engage your core & lower body

• Improved form - weight distribution and control allows for better control and form

Kettle or Dumbbell Swings

During OVULATION I am pushing the limits, going heavier and advancing moves since this is when I feel my strongest, recover faster & perform my best!

Explosive movements, like a weighted swing, are best in this phase.

Make sure there is nothing nearby and you have a clear space.

Start with the weight on the floor, lower into a squat to pick up the weight.

EXPLODE UP with POWER

Swing the weight up then down into the squat

To advance this move switch hands mid air. See my video of this here.