PROGRESSIVE OVERLOAD

Part of a mini series of 5 different modality exercises you can choose from to create a uniquely tailored exercise program just for you.

Thank you for listening & connecting with us! Check out the Flexibility Training (eps. 3), Cardio Endurance (eps. 4), and Strength Training (eps. 5) podcasts released recently! Subscribe & follow to stay updated as the rest of the modalities roll out.

xo,
Lauren & Katy

Time Stamps:
2:07 - What is Progressive Overload
3:00 - Why we need progressive overload
5:15 - Real life example
9:30 - You can’t rush progressive overload
11:50 - Small progress is still progress
12:12 - Progressive overload adaptions to life
15:25 - Benefits
* increases strength
* Cycle of Motivation
* Muscle hypertrophy
* Discipline
21:50 - How to progressively overload
1. Adding in more weight
2. Increase the volume (adding in more reps/sets)
3. Increase the ROM
4. Combine Resistance apparatus?
5. Take momentum out by adding a pause or adding a tempo count to the lift.
6. Decrease rest periods
24:39 - eccentric vs concentric motion
25:50 - Deload Sessions
30:25 - Example of a Progressive Overload workout

Tuesdays:
1. Squats 3 sets, 10-12 reps
2. Bench press, 3 sets, 8-10 reps
3. Reverse lunches, 3 sets, 10 reps/leg
4. Pull Ups, 3 sets, 6-8 reps
5. Plank

Thursdays:
1. Deadlifts 3 sets, 10-12 reps
2. Pushups, 3 sets 12-15 reps
3. Glute bridges or hip thrusts, 3 sets 12-15 reps
4. Cable or dumbbell row, 3 sets 12 reps
5. Deadbugs

38:15 - We’re here for YOU!

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Sources:
SoheeFit Reel: https://www.instagram.com/reel/C1xWNSOPr7d/?igsh=MWVlN25yaXQ4dWJncg==