TOTAL PROGRAM ACCESS.
Total Babe is our all-inclusive online training program that provides you with access to all of our program tracks to help you modify your training as needed to achieve the results you are looking for.
Thundrbro for women was created to help you develop strength, conditioning, and a lean physique and all of Camille's other programs compliment this main program to help you get the results from training you've been looking for.
All available through our THUNDR app.
Total Babe includes:
- Alpha Babe - Our main functional bodybuilding and conditioning program to help develop athletic capacity, strength, conditioning, and an amazing physique.
- Dumbbell Anarchy - Dumbbell Anarchy is a high-intensity hypertrophy program designed to build muscle and strength using only dumbbells, anytime, anywhere.
- Bodyweight Anarchy - Using your own body and bands this program is perfect to sweat, move, and look & feel great.
- Buttz & Guttz - The perfect program to build strong glutes, and killer legs.
- Meathead Cardio - A great way to shed weight and build aerobic capacity.
ALPHA BABE SAMPLE DAY
Just one of the 5 killer tracks in Total Babe
Pre- hab/ Squat Therapy
Back Warm Up:
-Prone Cobra press ups 20 reps + 30 second hold
-Supine laying leg cross overs (Lay on back, swing leg across to opposite shoulder)
-3 Position Lunge (Sampson stretch, Forearm to instep, Rotate torso outside arm up to ceiling)
Pre-Hab: 3x -Banded Walk (around knee) 50 feet forwards, 50 backwards
-20 Banded Pull Throughs (between legs like KB Swing)
-Squat Therapy: 3x7 Reps with a 5 second count down and up with arm up, facing the wall, as close as possible with good technique.
Focus on...
-Knees Out
-Chest Up
-Weight balanced in foot
HEAVY MECHANICAL LOADING: Box Squats
(Sub Safety Squat Bar or 10 Rep Leg Press w/ Feet High and Wide)
Set 1 RPE-7: 5 Reps with a 3s Negative (Down)
Set 2 RPE-8: 5 Reps with a 3s Negative (Down)
Set 3 RPE-9: 5 Reps with a 3s Negative (Down)
Set 4 RPE-10: 5 Reps with a 3s Negative (Down)
Notes: Use around 80% of 1RM. Set up a box just below parallel. Move down very controlled and up with speed and explosiveness. Try to complete each set every 2:00. Record load used.
CONCENTRATION WORK: Hip Thrust/ Seated Abduction Superset
3 Sets of:
-10 Barbell or Machine Hip Thrusts with a 3 second negative (Down) and 1 second pause in full contraction
Immediately Into...
-20 Banded Seated or Machine Abduction reps as smooth and fast as possible, pumping out the glutes with blood.
Notes: Rest 1 minute between supersets. Increase weight each set on the hip thrust. Record best load for 10. Use a barbell pad, axel bar or towel around the bar or a hip thrust machine.
METABOLIC STRESS: Landmine Hack Squat Pulse Sets V2
Landmine Hack Squats. Sub Smith Machine Hack Squat or Hack Squat Machine)
Set 1 RPE-6: 10 Reps with a 3 second Negative (down) and 1 second pause at the bottom
Set 2 RPE-7: 10 Reps with a 3 second Negative (down) and 1 second pause at the bottom
Set 3 RPE-8: 5 Full reps (Regular Stance Shoulder Width) immediately into 10 pulse reps at parallel, 3 times thru (45 total reps this set)
Set 4 RPE-9: 5 Full reps (Regular Stance Shoulder Width) immediately into 10 pulse reps at parallel, 3 times thru (45 total reps this set)
Notes: Sub banded sissy squat if no landmine. Increase weight each set. Take 2 minutes between efforts. Record best load on the bar or machine.
METABOLIC STRESS: Bulgarian Split Squat Death Sets Reboot
1 Giant Set Each Leg of:
8 Split Squats (Heaviest 90/60lbs) + 8s Hold at parallel on the last rep
--directly into--
8 Split Squats (Heavy 70/45lbs) + 8s Hold at parallel on the last rep
--directly into--
8 Split Squats (Moderate 50/30lbs) + 8s Hold at parallel on the last rep
--directly into--
8 Split Squats (Light 35/15 lbs) + 8s Hold at parallel on the last rep
*immediately switch legs and repeat*
Notes: Rest 2 minutes between legs. Hold a post with the lead leg arm or use a PVC pipe to balance. Each Drop should be 20-30% lighter. Scale weight as needed. Record heaviest weight
Optional Crossfit Workout - Leg day #10
Choose only 1/3 of our new Optional Conditioning pieces based on your personal goals, preferences, and equipment availability.
3 rounds
20 Cals Bike
20 Box Step-UP
20 Sit-Up
20 Alternating Hang Dumbbell Snatch
♀ 50-lb DB ♂ 35-lb DB
Note: Choose a load that you can get all the reps unbroken.Scale the load. Sub 400 meter run for bike
Optional Grunt Work - Leg Day #10
Choose only 1/3 of our new Optional Conditioning pieces based on your personal goals, preferences, and equipment availability.
AMRAP 15 min (As Many Repetitions As Possible)
10 Dumbbell Step-Up (50/35 lbs)
10 Dumbbell Deadlift (50/35 lbs)
10 Sit-Up twist
200m Run
Note: Choose a load that allows you to keep moving at a consistent pace. Reduce load of box height if needed.
Optional Energy System Development - Leg Day #10
Choose only 1/3 of our new Optional Conditioning pieces based on your personal goals, preferences, and equipment availability.
4 Rounds
-15 Calories Sprint Bike
- 20 Box Jump Over
-1 minutes easy Jog
Note: The goal is to hit the Bike really hard and recover through the jog.
Optional Core Work #16: Circuit
3 Rounds of...
-20 Landmine Rotations
-0:30 L-Sit Wipers
-20 Butterfly Sit-Ups
PROGRAM FAQs
WHO IS THIS PROGRAM FOR
Anyone looking to create their ideal sustainable physique with training that meets you where you are at.
For those looking to blend hypertrophy (bodybuilding) training with functional fitness Total Babe is perfect bundle with access to all of Camille's programs.
HOW MUCH TIME DO I NEED
Depending on the track you choose 45-90 minutes.
WHERE SHOULD I TRAIN
Again based on the track you choose your training area will vary. With Flow Babe and Cardio & Depletion you can train anywhere you can move your body.
Beach Babe, Alpha Babe, and Buttz & Gutz require equipment and can be done in your local CrossFit affiliate, globogym or a well stocked home gym.
EQUIPMENT NEEDS
Dumbbells and / or Kettlebells, Barbell, Plates, Squat Rack, Bench
WHAT TO EXPECT FROM YOUR TRAINING
Thoughtfully created functional hypertrophy (bodybuilding) workouts combined with optional metabolic conditioning pieces to help you develop the kind of body you've always wanted in a way that is sustainable through out your life time.
WHERE TO FIND HELP
Inside the THUDNR app there are discussion boards where you can reach out to the community and coaches for assistance. Both are excellent resources for assistance. Our private Thundr Family Facebook group is also a great place to interact with other members, ask questions and have fun.
Training and coaching from 2014 CrossFit Games Champion, Camille Leblanc-Bazinet, available only through the THUNDR app
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