Dr. Vonda Wright

You're going to gain muscle.

bone and you're going to see a decrease in body fat but it's addressing the process that out in general sociocultural concepts is just not acceptable for so many women right now and with that exercise regime i asked you to make for a woman that's pre pre-menopause was there anything left off there we had day one which is mobility works strength training

So if you were to do three days a week in the gym, that would be pretty similar except for the compound movement.

What are we doing for each of those compound movements?

A different muscle.

So it would be the knee forward squat motion one day, push-pull upper body next, and then posterior.

So your hip thrust, your deadlifts, that kind of stuff.

Because women are quad dominant.

To prevent injury, we really need to build the posterior chain.

And this is your glutes, your hamstrings.

Your deadlifts.

Yeah, so you're getting really strong around the knee joints, the hip joints, because, again, that feeds forward to better movement, movement economy, and prevention of misstep for a hip fracture later down.

So that's where like if we're looking at those three days a week and we're finishing with plyos or some sprint work, then the other days just walking low level intensity walking or maybe you have soul food.

You want to go for a bike ride.

You want to go for a run.

If you're not training specifically for something, then those three strength training days are your key workouts.

And then you can pepper in all the other things that you like to do.

No, it doesn't.

It's that high intensity that's a little bit uncomfortable where you're pushing at that max for about four minutes to build that VO2 max.

In the sports science world, it's always been the 4x4, the Norwegian 4x4.