Here is my template for our sessions:
1) Prime & Prep (foam rolling, stretches)
2) Dynamic Series (hip/upper back "activation" & movement patterning)
3) Strength/Power ("heavier" lifts for upper & lower with a plyo/medicine ball throw sandwiched between)
4) Accessory Work (higher-rep "hypertrophy/bodybuilding" work)
5) Conditioning/Pump Finisher (glute, upper body, core work done in a "metabolic" & fun way)
6) Breathe & Leave! (taking a few minutes to bring things down a notch via some basic positional breathing)
I have my ladies use the TrainHeroic app so they can access the programming 24/7. This enables them to be able to see what’s coming up & review the exercise demo videos if necessary.
In addition to their MWF sessions at my gym, I have homework plugged in for their off days which can be done at another gym or at home.
The app keeps track of their performance over the weeks, logging what weights they used and how many reps they did for specific exercises. It also tracks “wellness” metrics (stress level, soreness, sleep, etc) which is eye-opening for both them as well as myself!
Spaces are limited, but if you are interested, you can hop in NOW or wait until a new 4-week block begins!
Pay up front for the 4-week block for a discount, or pay ahead for the days you know you will be able to attend!
