- Halley was pulling the bar a little low for the lat pulldown, it was resulting in a bit of anterior glide for the shoulder
- for the face pull, good option to remove the legs, however, with the angle of incline, you'll wind up recruiting the lats more than you likely want. Move the angle down towards horizontal to really force the rhomboids and posterior delts to be active
- when having your client do a moving drill, get in the habit of standing in front of them (or walking with them), so you can continue coaching/cueing them.
- when doing the hip thrust, try and position your client so their crotch isn't facing an open door/gym floor. Angle them towards a wall if possible
- I like the step-back lunge + suitcase deadlift combo
- instead of using a push-up from the knee, encourage your client to do an incline push-up off a bench. They'll be forced to work more on core stability as a result
- for the incline DB chest press, make sure you are in a spotting position, particularly when your client is showing signs of fatigue
- overall, don't be afraid to challenge your client with a bit more load on the exercises
- when your client is back squatting, let's ensure we are in a position to spot if necessary.
- I like the farmer's walk with the trap bar, just ensure the client's neck is staying neutral. Also try and have your client walk a longer distance in a straight line... repeat turns with the trap bar is tricky
- when coaching the lunge, stand in front of the client, so they have an easier time seeing who. Clients who are hard of hearing will benefit from being able to read your lips
- in the cable woodchopper, just watch your client's hip/foot position. Try to start them in a neutral position (Jacob was a bit twisted in the lower half)
- I like that you moved to a wall pushup as an attempted regression. Also think about using a barbell in the squat rack for this purpose (it will allow you to scale the angle of incline accordingly)
- for the lat pulldown, just watch the ROM, your client was pulling the bar quite low at times
- for the fly, either perform it from a lying position (for more pec emphasis) or reverse fly (for posterior delt). The incline version is quite tough to do
- when regressing the push-up, instead of going from the knees, aim to use a version off a bench
- for the lateral raise, just watch the ROM you are using. Try to limit it to going from the sides up to shoulder height
- in the overhead triceps extension with a dumbbell, it can be a tricky move for clients to execute without craning their neck forward. A more beginner friendly move for the triceps would be a cable pushdown
WU - treadmill
- static stretching should be done after the workout not before
- lunge with rotation using medicine ball, this is usually done without a weight as a dynamic warmup
- good correction to the renegrade row, you could also just do a bent over row
- what's the reasoning for doing the superman? Instead you could use the weights and choose a better back exercise
- what is the reasoning for doing wrist circles in the warm up and mid workout?
- t spine rotation is great as the warmup but why are you doing it mid workout too?
- hammer curls are an isolation movement and should be done near the end of the workout
- if you're client is on the ground you should be at their level, not standing
- clients hips are rotating too much in the single leg deadlift, if the dowel isn't helping with
her balance or control move to the wall for more support
- compound exercises should be done be isolation - goblet squats and chest press before bicep curls
- have your client take a big step out for the lateral lunge
- complete all reps on the same side then switch to the other side for single leg glute bridge
- J hooks for back squat were too high, client wasn't squatting to 90 degrees try adding boarding and see if that allows her to go deeper
- watch clients hips when doing planks
- have your client use the back pad for shoulder press to provide more support
- instead of a squat hold try to do either wall holds or another compound movement
- for the leg raise hold? why did you choose this? If you want to work the core mcgill crunch or a dead bug would be more effective
WU - treadmill
- avoid static stretching in the warm up and save for the end of the workout
- when you are done with your equipment (battle ropes) put it away especially since this is a shared space with the other trainers
- client should step out further for split squats, her knee was hitting the ground every rep
- instead of crunches a mcgill crunch would be more effective
- make sure you are going down with your client and always helping them to re-rack the weight
- when not using the leg press un-rack all weights
- client was doing an excessive thrust with his deadlifts
- I would regress the trap bar deadlift since your client is really struggling with his form
WU - treadmill
- for standing abduction have the client against the wall to support their balance
- compound movements like back squats should be done before any isolation work
- make sure to spot your client in the back squat
- if you want to work on balance use single leg movements like single leg deadlifts or glute bridges
- put clips on the barbell when pressing, avoid touching the bar until it's clear you need to help lift the weight up
- watch your clients form, for seated row their legs shouldn't be locked out and their shoulders should be down and away from the ears
- when helping your client re-rack the weight have your hands at both sides of the barbell
- vertical jump
- in the facepull, try to limit how much backward lean the client has. This will force the rhomboids and posterior delt to be the prime movers (less lat involvement)
- would have been nice to see a few more compound lifts incorporated (particularly early on). Instead of doing straight biceps curls, when you opt for a chin up or supinated grip lat pulldown or row? Then instead of a shrug, a deadlift, clean or farmer's walk will hit the traps, with multiple secondary benefits
- good use of a tactile teaching cue during the lat pulldown. The one thing I would change is having your client lean back slightly (allows for greater recruitment of the lats)
- sets of 6 of negatives chins is overkill (and potentially a fair bit of eccentric damage). Better to introduce the assisted chin (banded or machine) to have client complete both concentric and eccentric portion.
- when you went to the assisted pull-up, you had too much load on the machine making the set way too easy
- good choice with the BB hip thrust, just try and set it up in an area of the gym where you have a bit more space. You were a little tight between the rig and the free standing squat rack. Also ensure your client is completing the ROM (if there's no pain)
- in the bulgarian split squat, have your client's lead foot further from the bench (so there is more of a 90 degree angle formed when doing the motion).
- during the cable woodchopper, have your client stand a bit further away from the machine, so that there is tension in the arms even at the bottom position
- for the back squat, instead of standing facing your client, be behind them in order to provide spotting assistance (where required). Also make sure you remove the weights from the bar once you've completed the exercise.
- during both the squat and leg press, make sure you are correcting the valgus position of the knees
- try and work on providing more concise instruction. Some of your explanations run long, which can make it challenging for a client to remember all the key points
- when spotting the DB chest press, try and stay behind the client in a position where you can spot (at the wrists)
- for the cable rope pulldown, why did you attach 2 ropes? 1 would have been sufficient
- for the lat pulldown, given how long your client's arms are, you may find it beneficial to physically touch their lats (during the movement), to remind them of where they should be feeling the movement. Blake's lat pulldown appeared to be more arm-driven
- don't be afraid to load a client's rows (particularly the 1-arm row).
WU - treadmill
- avoid doing static stretches before the workout
- back extension should be done near the end of your workout
- why did you choose to do sit ups? A mcgill crunch or dead bugs would be much better alternative that engages the core and doesn't put stress on the spine
- keep clients hands separated during the plank
WU - dynamic/mobility
- I would swap out the wrist circles
- good coaching corrections with the single leg deadlift
- isolation exercises like hammer curls should be done at the end of the workout, if you are doing a circuit there are more effective exercises that work more muscle groups
- a better exercise than a banded chest press would be a pushup modification, banded chest press is ideal for special populations
- goblet squats and back squats should be the first exercise in your program, keep the weight against your clients chest
- if you have to help your client pull the weight for standing row, lower the weight, you want to avoid touching the handle
- j hooks are too low for back squat, I would work on correcting the client squat form before using the bar for squats
- 5 min late, to maintain professionalism be 5-10 min early for all sessions
- client was doing an excessive thrust with his deadlifts again, have him lower the weight and focus on him form
- client can't bring the weight to the chest so lower the weight, form is more important than the weight
- even with you being late your session was well over an hour
In the chest press, try to have your client take the weights through a wider arc (assuming no pain in the shoulders).
I like how you went to tracing your client's wrists & path of weights during the seated dummbbell press. Client was losing control of the path slightly and that guidance really helped improve the ROM.
I like the selection of the back squat (might be better to come earlier in the workout), but you set it up nicely.
If ever you find a client is getting recurring low back pain during the RDL or conventional deadlift, try going with a sumo stance or a trap bar. Often one of those two will help address the issue.
During the swiss ball leg curl, it would be good to try and include the hip extension portion as well.
During the assisted chin up, your client's elbows were flaring out. Try and have her keep the elbows pointing more towards the front.
During the lat pulldown, your client was tensing up in the neck a little. Try and cue her to depress the scapula (relax the levator scap), which will encourage the lats to do more of the work.
During that plank exercise a better regression then putting client on there knee would be to elevate upper body or if plank is to challenging go into a dead bug to make it easier
During the goblet squat, if you notice your client's heels are pulling up, trying widening out the stance a bit, as well as cueing your client to 'drive the knees out' while they squat down.
Good job working on the hinge, really emphasis keeping the shoulder blades retracted when doing that.
The handles on the dip/chin assist looked to be a bit too wide for the client. Given there isn't an easy way to adjust those, it might have been better to use the dip attachment on the rig (with an elastic for assistance), as those handles are narrower.
Good job correcting the ROM on the lat pulldown (she was going down too low)
During the planks, watch your client's bum starting to drift up when she tires.
When doing the seated shoulder press, aim to be in a spotting position, in case your client loses control of the dumbbell.
Also at this point, I'd like to see you inject more enthusiasm into the sessions (I realize it was a bit tricky this week, given the room was so quiet). But often our clients benefit when we are increasing their level of excitement
- static stretching should be done at the end of the workout not the beginning
- thera band don't work the best for glute kickbacks, Sarah suggested you do Clamshells instead
- kettlebell swings are an explosive movement and should be done with a heavy weight, make sure your client is hinging and not squatting through this movement
- if your client is on the ground you should be at their level, not standing above them
- bicep curls should be done near the end of the workout since they are an isolation exercise
- avoid doing the exercise with the client so you can coaching them
- shoulder press have the clients back supported
- chin ups and seated row should be done before bicep curls
- after doing curls then back exercises, why add in a triceps extension?
Don't be afraid to give more feedback to your clients during sets (positive or corrections). At times you tended to be quiet.
Also try and expand into incorporating more free weight exercises into your workouts.
During the single leg deadlift, just keep an eye on your client's hips - he was rolling a bit.
- being on the phone while training is very unprofessional
- static stretching should be done at the end of the workout, for a warm up cardio, dynamic or mobility work is best
- why did you choose to do sit ups? A mcgill crunch would be much better alternative that engages the core and doesn't put stress on the spine
- bird dogs should be slowed down and kept under control
- why the superman? There are much better exercises
- keep hands separated during the plank
- cable should be one lower for the pallof press so it is chest height
- Abigail can handle alot more weight for bent over rows, make sure to challenge your client to lift heavier
- Abigail was struggling to do a tricep pushup on her knees and a decline pushup, why not just do regular pushups or even move to bench press?
Nice job in attempting to correct your client's knee position during the leg press. Emma is prone to valgus knees in that movement, so it's going to be something that requires constant cueing.
Also keep an eye on Emma's posture during the plank., she was drifting out of neutral spine towards the end of the set.