A Sneak Peek

I want to start giving you an idea of how I structure a workout or program for a client. Believe it or not, it is actually thought through. Sometimes I have to adapt on the fly because a certain piece of equipment or space is being used. But for the most part everything else is thought of in advance.

This is a workout I went through a client today who I just started with a couple of weeks. To give you an indication of what type of shape she's in, I almost paralyzed her with a couple sets of body weight squats. So there's some work to be done here. For her, it's just about keeping it simple and getting her moving. And just adding a rep or two or moving the weight up up 2.5-5lbs is going to be a big deal for her.


Dynamic Flexibility
Knee Hugs, 1x8
Cradle Walk, 1x8
Wall March Iso Holds, 1x5
Ankle Rocks, 1x8
Scapular Wall Slides (facing wall), 1x8
Standing Blackburns, 1x8

Core Stability
Standing Palloff Holds, 4x10 sec. hold each side

Strength
*All exercises done in a tri-set fashion
A1) Standing High Pulley X-Row, 3x12-15
A2) Step Up, 3x12
A3) Supine Hip Extension, 3x5 (5sec. hold w/each)

B1) DB Incline Press, 3x12
B2) Swiss Ball Hip Extension, 3x15
B3) Prone Y's, 3x10

C1) DB Triceps Extension, 3x12
C2) Cable External Shoulder Rotation, 3x10
C3) Upper Trap Stretch, 2x20 sec. each side

Total Workout time: 45 minutes