This is a 12 week full body training program (2 6-week phases) with flexible scheduling options for intermediate to advanced athletes (it is effectively self-paced). This program's primary focus is glute growth, with close secondary focus on building up the quads, capped out delts, a ripped core, and performance focus on chin ups/pull ups, hip thrust, squats and deadlifts. All other body parts are targeted equally and and in an effective split to build a fit, overall strong-looking and functional build while preventing injury and ensuring proper recovery. There is flexibility within the program to tweak aesthetic proportions based on your own personal goals, and guidance on how to effectively do so. There is also flexibility in the training program to train at any frequency from 3-6 days per week, and instructions for how to space it out correctly for different frequencies.
With purchase of this program, you will be able to access my Client Portal where you will be able to navigate all of the workouts and scheduling options based on your goals and availability. You will also receive access to all of the other resources within the Client Portal that I supply all of my clients, such as macro-dieting and intuitive dieting guide books, cardio recommendations, blogs, recipes, detailed instructions on how to follow progressive overload, track your progress, tweak your sets, reps and rest intervals based on your personal level of fitness, etc.
This program comes with 12 weeks of text message coach support from Nettie Withrow.
This program is intended to be completed over the course of 12 weeks (with 2 different 6-week phases included) before moving on to the next part. There are 5 main workouts + 2 interchangeable optional add-on workouts that go on repeat while implementing progressive overload, to be scheduled on different weekly splits based on your availability and also based on your personal aesthetic goals. You will receive cut & dry guidelines for how to adjust your schedule accordingly.
How this program differs from my beginner Total Body Shred Programs: This program provides more advanced options for many of the moves that may require more body awareness & exercise experience. The regimen is also more flexible, to be determined by your more specific personal aesthetic goals, with in-depth guidelines to adjust it. It also provides more detailed advanced macro dieting guidelines (3 different options to follow, based on cutting, re-comping, or clean building). Every workout also provides several specific options for specialized accessory add-ons to choose from based on your goals.
In addition to the main workouts, you also receive access to an in-depth bodyweight ONLY training program, which can be followed independently on its own, OR you can pull workouts from it to do them sporadically if you're traveling or randomly stranded at home with zero equipment.
In addition to all of the above, you also receive access to a library of mini workout add ons (effective supersets and burnouts) to target specific muscle groups which can be added on to the end of any workout by choice, if you have the extra time and have specific goals.
Required Equipment:
This program provides a variety of options for every exercise that can be performed at home with bands and dumbbells, or in a fully equipped gym. Upon purchase of this program, you will receive a file that includes an equipment list you will need to purchase if training from home.
Every exercise is demonstrated through a youtube video short, with a detailed description on proper form and setup. If you decide to purchase coaching, you will also receive feedback on your form through text message video submission.
In order to access this program, in addition to purchasing this product, you will need to create a member login at: www.fitwithnettie.com, where you will be able to access the Client Portal after purchase of any programs. Please look out for an email after purchasing this program - within that email you will receive a PDF with instructions for how to obtain this access.
By purchasing this program, you agree that you have read and understand the risks section below, and consent to releasing Janette Withrow of any liability should harm come to you or anyone else as a result of you participating in this program.
Please consult with your doctor before participating in this program.
COACHED Wonder Woman - Part 1
In purchasing Nettie Withrow’s Wonder Woman Program, I acknowledge that I have read and understand all of the following terms and conditions:
- This product is non-refundable.
- The training I will take part in is not a medically supervised program and is designed for healthy people with no medical conditions or risks, either physical or psychological. I represent that I am in good physical condition and have no medical reason or impairment that might prevent me from participating in this training program. I understand that the program I will take part in involves the risk of injury, whether I or someone else causes it. Risks may vary from one activity to another and the risks range from minor injuries to major injuries, including catastrophic injuries and even death. In consideration of participating in the activities that apply to the program given to me, I understand and voluntarily accept this risk and agree that my trainer will not be liable for any injury, including, without limitation to: personal, bodily, or mental injury, economic loss or any damage to me, my spouse, guests, unborn child, and/or relatives resulting from the negligence of my trainer or anyone on my trainer’s behalf, related to exercise or not.
- I may be required to purchase certain materials at an extra cost depending on which programs I decide to participate in, and understand that if I choose not to purchase the required materials, I may not be able to successfully complete the program.
- The training program that I will take part in is designed to help people improve their strength & performance in specific exercises through the application of resistance and/or bodyweight training. The training program I will take part in focuses on changes in strength and not on changes in body composition or weight loss.
- My trainer (Janette Withrow) will provide me with my fitness goals and the components of fitness necessary for me to achieve my goals, but my trainer is not held responsible for making sure I follow all aspects of the program. My trainer is also not held responsible for whether or not I reach my goals, regardless of how strictly I adhere to the program.
- My trainer is not obligated to respond to emails, one-on-one text messages, phone calls, or individual direct messages via any messaging apps, unless I additionally purchase monthly one-on-one coaching, or instead purchase the COACHED version of this plan.