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! Let’s CONNECT! Website: www.theBodyBenefits.com Instagram: www.instagram.com/thebodybenefits Sources: SoheeFit Reel: https://www.instagram.com/reel/C1xWNSOPr7d/?igsh=MWVlN25yaXQ4dWJncg==