Online Coaching
Finding Hope in the Middle of Transforming your Body.
Are you self-motivated but just need a little guidance on how to work out, when to work out, and what exercises to do? Online coaching may be a great fit for you! We connect either in person or through technology to initially discuss your goals and assess your muscle imbalances. Then I create a program to fit your personal goals that is tailored to your individual needs. Nutrition coaching is part of this great package. I can include education on macronutrients, suggestions for clean eating, and ways to incorporate healthy choices to achieve your goals.
Let's connect regarding your personal goals.
Week 1:
Monday – Chest & Back
Tuesday – Legs: Quads & Glutes
Thursday – Tricep, Bicep, & Shoulders
Saturday - Legs: Hamstrings & Glutes
Week 2:
Monday – Back & Bicep
Tuesday – Legs
Thursday – Chest, Tricep & Shoulders
Saturday – Legs
Example 1
2 weeks of Hypertrophy Phase to build muscle strength. Each day would incorporate a series of exercises to incorporating the day’s muscle groupings.
MONDAY– Rest
TUESDAY – Run/Bicep, Tricep & Chest
Roller: Lats, Thoracic Spine
Stretch: Static latissimus dorsi ball stretch, Static pectoral wall stretch
2-3x:
Single Leg 21’s Bicep curls
Tricep Kickbacks - 15
Ball Sit ups - 1 min (Go Slow!)
Chest press on Exercise ball - 15
Plank (3-way) - 1min
Chest Fly on Ball - 15
Single Leg Hammer Curls - 15
Skull Crushers on Ball - 15
Inch Worm with Push up - 1min
WEDNESDAY – Run/Back & Shoulders
2-3x:
Quadruped arm/opposite leg raise,
alternate sides - 1min
Standing cobra w/ light weights - 15
Upright rows with Band - 15
Single Arm Standing Row w/ Rotation - 20 each arm
Leg Pull ins w/ Feet on Exercise Ball - 15
Front to Lateral Raises - 10
Bent over Single Arm Dumbbell Rows - 15 each side
Squat to Row w/ resistance bands - 1min
Pike Push up (feet on floor, feet elevated on bench, feet elevated on exercise ball) - 15
Exercise Ball Extensions with Rotation
- 1 min
THURSDAY – Hill Training/Sprint Training
FRIDAY – Full Body Resistance Training
Roller: Lats, Quads
Stretch: Static latissimus dorsi ball stretch, Static pectoral wall stretch, Static kneeling hip flexor stretch
2-3x:
Squat to Row - 1 min
Quadruped arm/opposite leg raise alternating - 1 min
Plank - 1 min
Standing Cobra with light weight - 15
Renegade Rows - 10
Ball Squats w/ bi-cep curls - 1 min or 15
Push-ups with feet on exercise ball - 15
Reverse Lunge to Single Arm Row w/ bands - 10 each
Hammer curl to lateral Raise - 10
Single Arm Tricep overhead extensions - 12
Side Planks - 1 min
SATURDAY – Run
SUNDAY – Long Run
Example 2
Someone who is training for a marathon and also wants to build muscle definition.