According to me, my program changes for both genders as both have different workout schedule
body types and body strength.
The workout that is useful all four phases are as follows :-
1. Start with Stability and Mobility exercises: bird-dog, front plank, side plank and glute bridge
for a basic warm-up.
2. Progress to Movement exercises: bodyweight squat, anterior lunge with arm drivers, push-up, side lunge and wood chop for a dynamic warm-up. Two sets of ten to twelve reps of each of
these exercises should provide a more than adequate warm-up and take approximately twenty to
3. High-intensity strength and power exercise: power cleans, dead lifts, bent-over rows, incline
chest presses, barbell lunges and shoulder presses. That leaves about twenty-five minutes of the
4. Take the time for a proper cool-down Shavasan is the best means.