Plan to arrive 10-15 minutes early so that you are prepared for you client and not late. I would take some sort of assessment info - height, weight, blood pressure & RHR to make sure client is cleared to exercise.
Get in the habit of using a mixed grip when spotting/re-racking for bench press.
What was the purpose of the shoulder external rotation followed by static stretching? A better warm up for bench would be something more dynamic. Rotator cuff muscles provide stabilization in the bench press - no sense in fatiguing those muscles before heavy lifting.
Overall good workout. Don't be afraid to load a little more. Good choice of exercises and position for spotting.
Sometimes a bit quiet while the client is exercising - try and use some coaching cues - posture, breathing - it is a good idea to reinforce/remind clients every few reps.
I would stick with a regular dead-lift for this client vs the depth dead-lift.
Great option the plank variation. Careful with the russian twist (flexion + twisting with load -- concern for low back pain). Go with a pallof, chop, side plank etc.
Uniform - polo should be the outer most layer.
With the step up what is the purpose? Speed or strength? Not a good idea to combine weight and speed.
Reverse lunge is better option - easier on the knees.
It looked like your client wanted to put on the safety clips for the squat - which is correct but you said no?
Pay attention and walk your client back into the rig after squatting - could have been very dangerous client didn't clear the j hooks. Safety arms too low. Don't be looking at your phone while your client is squatting with load.
Adjust the leg extension machine so client goes through full ROM.
Hold the kettle bell in the other direction - that way grip is not a limiting factor.
Review exercise order for programing (compound before isolation).
Nice choice of exercises. For chin ups - cue the shoulders down and back.
Lat pull down - stand behind client to spot in case they need assistance. Same for the shoulder press.
Watch the posture on the seated row - clients neck was moving forward.
Be very careful with triceps dips - puts the shoulder in a really poor position - think about a skull crusher or cable pull down - or even a narrow grip with a pressing exercise to target the triceps
The pace of the session seemed a little slow - decrease the rest between sets or increase the load. This client can add weight to the bar for squatting.
Spend more time coaching - remember to coach things like core engagement and breathing - client was leaning forward during the split squat.
Use the wooden plyo boxes by the door for step ups - more control over the height.
Leave isolation exercises like the leg extension for the end of the work out - load the sumo dead lift with the bar to increase load and do this before leg extension.
Purpose of the upside down bosu sqauts with this client?
Think about body position for spotting - for example with the db chest press instead of walking around client holding phone kneel down behind client to spot at the wrist if needed.
Why were you performing chest flys on the floor - use a bench.
Exercise order - compound before isolation. (row before lateral raises).
It is good to listen to client feedback however you are there to help and coach him - if client is worried about ROM for flys - you can help by spotting him.
Coach client to look up is possible in the walking lunge - engage core and upright posture. She was leaning forward.
Russian twists are not a great choice for core(we have discussed in class - flexion and twisting with load is risky) - think pallof press, side plank, etc.
Could load the dead lift with a bar - looked easy for this client. Also do these exercises before your core circuit with client.
The leg extension machine is best saved for the end.
Workout should begin with compound movements (squat, press, row, hinge etc.) Finish with things like leg extension and biceps curls. Perform the overhead barbell press earlier in workout.
Watch the momentum on the lat pull down - teach core engagement and posture - avoid swinging. Stand behind client to spot
This client probably doesn't need a full 10 minutes of walking to warm up - walk for 3-5 minutes and then do some dynamic movements.
Try to incorporate more compound movements (press and rows) before isolation moves for the shoulders (lateral raises)
You should start with bench press not finish with it.
Make sure you are on time (a little early).
Nice coaching for the back squat.
Use a goblet grip with the kettle bell. that way grip strength is not a limiting factor for the lunge.
If you are not using the barbell bench press - then move out of the rig and db press somewhere else on a bench.
For the hip thrust, a client like Colton would need more load. Opt for a barbell as opposed to a dumbbell.
- With the good morning, if a client is struggling to keep their posture correct, you can try a seated variation. This way they can focus more on the low back and less about potential hamstrings involvement.
For this client I would focus on fundamental movements before combined moves like the squat thrusters. Two reasons for this - work on squatting and pressing separately to improve form & you can load these movements more individually.
Keep working on communicating concisely.
For this client - stick to sets or super sets - some of the exercises for this clients ability and a circuit are too difficult - notice a few things with form.
Tempo was very fast - coach client to go slowly to build strength and go through ROM and not just use momentum.
Take advantage of the space and perform walking lunges maybe away from the busier free weight area- best practice to move with client so others don't get in the way. Also best not to walk in front of other clients who are doing walking lunges.
Was today an assessment? or workout?
What was the tip toe hold for?
Make sure you wear your polo and name tag for PT.
Remember the purpose of a warm up - based on this clients age and current fitness level the warm up was too light.
Best to warm up before physical assessments - not before the measurements
Take advantage of free space on the group ex floor for walking lunges that way other can access the db's and free weight area freely.
I know clients goal is mobility - still have a few more exercises in the workout. Part of mobility is moving through ROM with various movements like squatting, lunging, and hinging
Make sure you are on time.
For the warm up - seemed a bit long and light - try using some dynamic movements to prepare for the workout vs lengthy stationary cycling.
Reverse lunge is easier on the knees.
Have some regressions in mind for different movements in case your client is struggling with a certain movement.
Make sure you are coaching and correcting your client - tempo for the push-ups was too fast - slow down and go through full ROM - teach client how to engage core.
The weight for the db press was way too light. This client could easily do 40lbs to start.
Stand behind client to spot for shoulder press - weight way too light.
Why did you use a heavier weight for front raises vs shoulder press?
Most client could benefit from more pulling exercises. Try to incorporate more compound movements for upper body - pushing, pressing, rowing vs isolation movements like various shoulder raises. Using different grips and incline will allow you to still target the shoulders.
Session was only 40 minutes
Good idea to use a pad for the hip thrust for client comfort.
Stick with building strength with fundamental movements before using complex exercises like thrusters.
Think about exercise selection for a circuit so that you are not using so many pieces of equipment at once. It was okay today - but hard in a busy gym.
Start with an aerobic warm up then dynamic stretching.
Order of exercise:
-save isolation exercises like the leg extension for the last 10 minutes of the workout - not the beginning.
-static stretching at the end of the workout not halfway through.
Don't be afraid to move equipment into open space.
What was the purpose of having your hand on the clients lower back during the split squat?
Review form for kettle bell swing - one fluid movement.
Session was over at 8:37 - try and make your sessions 50 minutes.
For the standing slams - go with 10lbs and cue client to extend upwards before slamming.
If balance is an issue for the single leg dead lifts then drop the load - not ideal to have a heavy load and have client hanging onto something - also the spin bike is not appropriate for self spotting.
Programming - consider doing some strength training for main lifts and then finishing with a circuit.
Careful with a weight superman/superwoman exercise - there are other exercises that are better for posterior chain/core. Same with the hanging leg raises - really stresses the hip flexors over core stability.
Walk client back into the rig for squats at the end - both hands on the bar.
I would load the Bulgarian split squat goblet style with Madi - this will help her with a more upright posture.
Madi is pretty strong - load the kettle bell swing more so that she uses hips/glutes to drive the movement.
Be on time!
Move to the group ex floor for the lunges - more space.
Instead of sitting on the bench while your client is lunging - move with them.
For the single leg deadlift - if you are using weight - try to limit client holding onto something - regress if balance is an issue by not using weight.
TRX row - make sure you set up and coach proper posture - ears should be inline with shoulders - clients head was too far forward.
For the hip thrust, instead of using dumbbells, you might have better luck using a bar or the leg extension machine (we can show you how to modify it).
For the lat pulldown, have the client set-up with a slight backwards lean, this will make it easier to better engage the lats.
If your client is struggling with balance in the bulgarian split squat (great exercise choice btw), then you can provide support from a dowel. Or even have her complete the exercise standing next to a machine/squat rack, so she can hold onto the structure for support.
A reverse lunge is easier on the knees.
Think about using the fundamental movements like squatting, hinging, lunging, etc. What was the purpose of the high knees, jumping jacks, and jogging on the spot with this client.
1 arm db row is a great exercise choice.
Coach client to lean back slightly with the lat pull down and pull towards the upper chest.
Save static stretching for the end of the session.
Try and plan your sessions for 50 minutes.
Using some dynamic movements to warm up - leg swings, body weight squats, etc is a better choice for a warm up - want to go through ROM and use movements client will see in the workout vs jumping jacks.
For the bent over rows - set up in the rig should be lower so client can un-rack and re-rack easier/safer. Best practice to use safety clips.
Purpose of the heavy goblet? Dustin is pretty strong - consider loading the bar for a front squat.
Keep coaching client to slow down the tempo.
Nice mobility options for this client.
Walk with client to spot on the lunges - did this eventually.
Try to combine more exercises with the mobility - we know this is a goal however not much benefit to 30 + minutes of mobility work in one session- find exercises that explore mobility and take client through ROM. Could also do some upper body strength work.
Try not to block the db rack with the FMS screen - move into open space.
I would increase the intensity of the warm up and shorten the time.
Think about exercise order - start with deadlifts instead of lat pull down. Add more weight - too light for this client!
Overall good coaching and communication with your client!
Don't be afraid to use heavier weights to train this client - and use the bar to load deadlifts.
Exercise selection - save isolation movements like biceps curls for the last 10 minutes of the workout.
Core exercise - think about other choices - full sit up is not the best - lots of hip flexor work and flexion - think about plank variations, chops.
Rows before curls and core.
Stand behind client to spot for the shoulder press - could load more.
The upright row can be problematic for some clients shoulders - especially with a narrow grip, if you really need to do this exercise use dbs or the cable and a wider grip.
Face pull - great choice and cue with the hand - however clients shoulders were hunched - cue back and down - then squeeze. Same with the reverse cable fly - might find better form as well training both arms at once with this one.
Given clients age and fitness ability - increase the intensity of the warm up.
Medicine ball is a great option for a walking lunge twist variation.
Try and find ways to bring the energy levels up for the session - between sets is VERY quiet and awkward.
If we are loading the SLDL - coaching client not to rely on self post so much - if balance is the issue stick with body weight or two leg hinge option
Try a slightly wider grip on the bench press to engage the chest muscles more.
Db snatch at the beginning when client is fresh - more knee bend to pick up weight from floor OR start with weight hanging. This should be more explosive - if you are not sure how to coach it maybe using a kb swing or medicine ball slam would be a good option for something more power oriented.
Exercise order - rows should be before isolation moves like leg extension machine.
When coaching an exercise where the client will be walking/moving, try and position yourself directly in front of them. You'll have an easier time ensuring someone doesn't walk through your client's path.
Also just watch your client's position while planking. His bum was starting to creep up (from start of set to the end).
For the lat pull down - cue client to lean back slightly - engage core - so he is not swing and and aim for upper chest. Slow and controlled.
Incline T's - in order for this to be effective take time coaching proper set up and posture - client was initiating the movement with upper traps.
Dead lift at the start when client is fresh not last after machines and isolation exercises - cue more hinge less squat - torso was too upright - second set looked better.
Try and work on deeper ROM if possible on the squats.
What was the purpose of the front bosu lunges?
Try and raise the energy levels of the session.
Think about body position - could come across wrong standing on the step while your client is exercising.
Slow the dead bug down - coach core engagement and posture.
Nice selection of exercises - this client seems pretty strong - could you do some barbell bent over rows with this client before machine work. Same exercises as previous week - which is okay - find ways to make small changes like a bent over row or maybe some chin ups.
Watch posture on the incline reverse flies.
Deadlift at the start when the client is fresh. Careful when you demo - hips should not be so low that it looks like a squat - shoulders should still be over the bar.
Slow down the tempo.
Exercise selection for circuit: stick with simple forms of the fundamental movement patterns. Try not to use corrective exercises like hip ABduction banded squats or bridges. Consider things like goblet squats, TRX row, etc.
Marching on the spot, side bends, and cat cow are not a great choice for this client.
Session seemed a bit short.
Given Joceline's age and fitness level - increase the intensity of the warm up. Do some dynamic movements in stead of jumping jacks.
Take advantage of the space - don't set up behind some using the rig - move to the other rig or onto the workout floor.
Reverse lunge puts less stress on the knee - easier to maintain proper form.
For hip thrusts - use the barbell - we have bumper plates from 5-45lbs - more comfortable vs kb.
Avoid bench dips - they put the shoulder in a really poor position - often lead to shoulder pain. Dips using the assisted machine - better position. Instead think about TRX triceps extension or a push up with a close grip to target tricpes.
The db snatch should be a quick movement.
Calf raises should be near the end of the workout. Make sure compounds are done before isolations. Squats and lunges first.
A reverse lunge would be a better choice, easier on the knees than a front lunge.
Keep it simple, didn't need the overhead press in the lunge.
Why kneeling for ball slams?
Push up walk out too challenging for client. Try a regression for push ups.
Make sure you are on time. With your polo.
For the lunge - demo and explain to client before having them try. Try a reverse lunge or a split squat - forward lunge is hard on the knee.
Raise client heels for the squat.
For the leg extension - still have client with upright posture - client was bending neck a lot looking down - not sure if they weight was too heavy.
For lower body day - good start with lunges and goblet squats. Missing a hinge movement for the main workout. Try and incorporate more compound movements before exercises like the leg extension.
For the bridge exercise - try single leg instead of db.
Use a step for calf raises to achieve full ROM.
Try to interact with your client more throughout the session - seemed very quiet and very low energy levels overall.
For a dynamic warm up - stick with basic movements that go through ROM. What was the purpose of the walking db shoulder press? Try some arm circles and scissors, body weight walking lunges, etc. Form was not great with the standing shoulder presses either. Save the static child pose and cobra for after the workout. Try bringing the knees out wider for child's pose.
Watch the form on the kb snatches - at times low back was rounding a lot. Same with the med ball slams.
What is the overall purpose/goal of this workout? The section of exercises that you used together were - snatches, seated row, and slams. Good exercises but just unsure of overall goal.
Warm up with this client - pace was slow (could add incline)- include some dynamic movements as well.
Nice job coaching a reverse lunge - I would program this exercise after the back squats.
For the back squat - make sure you walk client back into rig (ask myself or Haleigh if you are not sure what this means).
For this client (and most clients) weighted bridging is not the best option. Could do a single leg bridge if it is corrective or a barbell hip thrust for a strong client.
This client doesn't really need a cool down on the bike - however if you do then make sure to adjust the seat height and do this before the static stretching.
Could add incline to the warm up and some dynamic movements.
Pace of the workout seemed slow. Weights were too light for the shoulder press. Stand behind client to spot. Work on coaching your client - give client feedback - core engagement, posture, breathing, encouragement, etc.
Second exercise was triceps extension (form was not great)- try and incorporate more compound movements (various pressing and rowing).
Perform the bench press first - not after isolation movements. Use a mixed grip to spot. Why didn't you load the bar?
Use the bench for the flies.
I really like the single arm db press as an exercise - do this before the flies and on the bench. Good coaching and corrections here!
Why the medicine ball chest press on the floor? Lots of pressing in this working. Most client's can benefit from more back work and row variations. Could consider a close grip barbell press to target triceps.
Back squat - set up safety pins higher - be in a better position to spot and walk client back into rig.
Nice spotting for the db press.
Bulgarian split squats - good choice - slow down the tempo. Instead of using db in one hand try using a goblet style - help client keep a more upright posture.
Could you incorporate more free weight exercises into this clients program? Finish with machine exercises like leg press and leg extension.
Stand behind to cue posture and spot the lat pull down.
Try and do the bench press earlier in the workout (I know it was a bit busy but it was free a few times).
During the deadlift, watch your client's head/neck position. He was in cervical flexion at the top of the lift (i.e. looking straight down). Coach him to keep his entire spine neutral throughout.
Just watch the ROM on the lunge, there was a definite decrease in ROM by the end. Try dropping the load a bit to better allow the client to achieve the depth you are looking for.
When teaching the back squat, instead of teaching the client to exhale on the way up, have them hold their breath during the descent/ascent, then breath between reps.
Overall great flow of conversation/feedback.
I really like the inclusion of rowing intervals as an option for Sara. I think this is something she might continue with moving forward.
The deadlift and goblet squat both looked pretty good.
Just try and increase the pace in the future so that you can get through a few more exercises.
When teaching the kettlebell swing, just make sure you are really reinforcing the hinge. Get your client to think about dropping their torso more.
Abby still has a tendency to squat more than hinge (when she is attempting to hinge). Really try and reinforce this movement under lighter loads, before increasing the difficulty.
Instead of using a heel lift for the trap bar deadlift, you would be better off starting your client with a shorter ROM for the pull (i.e. start the pull from on top of a 45 lbs plates on either side of client).
During the leg press, Abby's feet were fairly significantly out-toed. This is an exercise where we really can work on reinforcing a more neutral foot position.
In the ball slam, try and have your client do a more aggressive ab flexion.
- Form was very poor for the deadlifts – lower back was rounding a lot.
- Review deadlift form – stance, posture, core engagement.
- Review stance for split squat – too close, knee was drifting forward a lot.
- Pace of the session seemed slow
- Form for seated row – less knee bend and elbows closer to torso.
- Polo and name tag
- Try and pick more compound movements likes presses, rows, squats, etc. before isolation movements like shoulder raises.
- Pace of the workout seemed slow
- Client was rocking and twisting during the front raises – coach posture and control
- Perform the db shoulder press before front raises – use the support on the bench. You can press more then you can raise.
- Review form for lateral raises – lead with the elbows not the wrists.
- Make sure client has a flat back for the 1 arm db row
- Think about your body position – unless you are going to place your hand on client back to cue posture don’t stand so close – client just drops the weight if it is too heavy.
- Think about exercise selection when training core – crunches are not the best option – can stress the low back and hip flexors. Instead choose exercises that challenge stability like the plank.
- Russian twists are a poor choice – flexion + rotation + load – can cause back pain. Think about other rotation exercises we have taught you – chops, landmine, TRX.
- Use the support on the bench for the shoulder press. Start with a regular shoulder press – what would you say the purpose of the Arnold press was?
- Based on your clients face the wall slides should be used as corrective not a warm up.
- Use a heavier weight for a warm up set before having such a big jump in weight.
- Have client use a bench of step or bench for the chin ups.
- Why were you foam rolling the lumbar spine? If you are going to roll through the back stick to the thoracic area. Or use a lacrosse ball to target a specific muscle.
- Why did you start with leg raises, mountain climbers, and sit ups?
- Exercise order and selection – start with compound movements – think squats, deadlifts, presses, or rows. For core think about stability exercises like planks or pallofs. For pooja I think goblet squats, db/kb deadlift, seated row, and incline push up would be great options to improve strength and teach core engagement.
- Think about using a full body circuit - a great option to elevate heart rate – the fast stepping is not a great option.
- Bench dips are a very poor choice – places lots of stress on the shoulder.
- Save isolation exercises (biceps curls) for the last 10 minutes of the workout
- Engage more with your client – I noticed you were checking your phone while your client was on the lat pull down. Think about coaching cues instead of silence or counting reps.
- Use the wooden box for step ups – the benches warp easily and you have less control over the height.
- Separate the arms for the plank to have better posture for proper core engagement.
With the lateral raise, just remember that the higher the client lifts the weight, the more discomfort/impingement they may experience in the shoulder.
Just watch your exercise order. Typically a compound movement like the overhead press would come before an isolation movement like the lateral raise or bench press.
For the barbell rotation, either stick the end of the barbell into the landmine sleeve, or plug it into the corner of a piece of equipment (as opposed to using your foot to brace)
Careful of the lat pull down bar swinging – almost hit your client in the head.
For the single arm row – place hand between shoulder blades (tried to do this) tell client to squeeze your hand – don’t move a clients arm to row. Don’t stand so close unless you are actively placing hand on clients back – do not spot for this client drops the weight.
Client should not be using the same weight for single arm rows and biceps curls. Rows need to be heavier.
Use more compound movements – seated row, bent over row, db chest press, goblet squat, lunges, etc.
Today the pace was slow – you did lat pull down, 1 arm row, bicep curls and plank.
You said you client was feeling unwell and in pain – not sure if this was the case the entire time.
Again think about exercise selection and order. Incline db press before isolation.
Triceps kick backs are not a great exercise as discussed in resistance training.
Try and look more enthused – morning sessions can be challenging. Try and stand up straight – hands out of pockets. Think about motivational and/or technique cues for coaching your client.
Think about exercise order – best to do your compound movements (lat pull down, rows) before isolation movements like bicep curls.
Watch the ROM on the 1 arm row. Client doesn’t have to row so high – puts pressure on the shoulder and causes twisting
Consider the db shoulder press instead of the front raises.
For the warm up – the speed looked really awkward and uncomfortable. Aim for a walk or a jog try not to get stuck in between.
For the deadlift – take a little more time explaining the exercise before your client lifts weight from the floor. It can be helpful to do the movement first without weight.
Best practice to weigh your client before the workout, make sure he has shoes off and nothing heavy in his pockets.
Start with more technical exercises like the deadlift when your client is fresh and then progress to machine work. In this case the rows and pull downs were not super heavy, something to consider.
Still aim for a hinge with the trap bar – it is more of a squat but try and focus on driving through the hips.