50 minutes in length. We will go over your current weight, measurements, body fat %, posture and any other measurable markers you are looking to improve. We also start by setting a few goals / milestones you would like to accomplish in an agreed upon timeframe.
Squats, Lunges, Plank, Chest Press, Seated Row, Lat Pulldown, Shoulder Press. One (slow) set of each movement to determine your current fitness level and posture.
We will perform 10-15 minutes of Treadmill, Air Bike, Elliptical and Indoor Cycling. Here we will determine your current cardiovascular fitness level, as well as assess posture and possible muscle imbalances.
90/90 Hip Rotations, Cat/ Camel, Foam Rolling, Full BodyStretches. In this session we address many, if not all of the concerns that may have come up in the last two sessions. We will create a home stretching and mobility routine.
In this session we focus on your performance of Squats and Lunges. Depending on your fitness level, we will push you to your limits and/or strictly focus on form and muscle imbalances.
In this session we focus on the performance of your abdominals, obliques and lower back (your core). Depending on your fitness level, we will push you to your limits and/or strictly focus on form and muscle imbalances.
In this session we focus on your performance for the chest press and shoulder press. Depending on your fitness level, we will push you to your limits and/or strictly focus on form and muscle imbalances.
In this session we focus on your performance for the seated cable row and lat pulldown. Depending on your fitness level, we will push you to your limits and/or strictly focus on form and muscle imbalances.
With form and safety as a top priority, we will put together a combination of strength and cardiovascular exercises that can be completed for time or as many rounds as possible.
A recap on all the stretching and mobility work that was done during session #4. We may alter some movements, advise on new ones or do a full mobility reassessment.
Your introduction is complete. Whether you’re an exercise enthusiast or a beginner – everyone has muscle imbalances, posture concerns and the room for improvement.
For the advanced exercisers – You’ll feel some new muscles, be more aware of your body position and walk away with a custom program that targets your weaknesses.
For the beginners – You’ll feel lots of new muscles (and might be tight and loose all at the same time). Your program will also be targeted at your weaknesses but we will be looking for a balanced routine that you can always revert back to for foundation.
Thank you in advance for putting the work in and dedicating your valuable time and energy to yourself.
If you’re a trainer coming from a big box gym just let us know in the details, we can help.
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