The Shield-Maiden Academy™ 🛡️ (12-Week)

Forge Your Valkyrie Physique: 12-Week Specialization. 

This program is a comprehensive 12-week semester designed specifically for women aiming to maximize lower body strength and glute development.

•  It follows a periodized, high-frequency protocol focusing heavily on glutes, hamstrings, and compound lifts.
•  Weekly Structure: Features multiple dedicated lifting days (Workouts 1, 2, 3) followed by mobility and recovery work.
• Key Training Techniques (Based on Week ): 
• Glute Specialization: Heavy use of Barbell Hip Thrusts (3-4 sets of 10-15 reps), Cable Kickbacks (3 sets of 20 reps, 10 per side), and Banded Hip Extensions (3 sets of 20 reps per side).
•  Compound Lifts & Volume: Includes movements like 45 Degree Leg Press Narrow Stance (3 sets of 15) superset with Single Leg 45 Degree Leg Press (3 sets of 20) 8and Sumo Dumbbell Squats (3 sets of 12) 9 to drive hypertrophy. 
•  Conditioning & Finishers: Metabolic work includes Kettlebell Swings (3 sets of 20) 10, Mountain Climbers 11, and Burpees12. 
• Mobility & Recovery: Each session ends with targeted flexibility and foam rolling, such as Foam Roll Piriformis and Kneeling Hip Flexor Stretch
•  Full App Access: Delivered instantly via the Alpha Vikings App