Want to do more tring with me felt upset that it was last session
Inside joke about BBQ KFC
Misses Jamaican food favorite food is real Jamaican patties
I provided recommendations for healthy food during this discussion, I think I altered her attitude for including vegetables in meals
Shania HATES the taste of water/use of plastic bottles, so I communicated the benefits of glass bottles and sugar free water flavoring drops. My friend sells health food and has really well liked and reasonably healthy water flavouring mixes that I told her about. Also I told her where she can find cheap glass bottles, so she can stay hydrated and healthy.
Grandparents are in hospital
like Anatomy lectures
Do more balance work
Rational:Whole body workouts can help facilitate weight loss(metabolically active muscles)
Seated/lying stretches because it balancing on one leg for some stretches may make Shaina loss balance
Chest Press: Instead of incline dumbbell chest press, we did barbell chest press as a strength component/in the beginning the bar was preset too high so I had to adjust that
Bicep curls:Did a good job progressing in weight
Lateral Shoulder Raise: This was a good exercise to isolate her shoulders as she feels weakness in her shoulders
Tricep kickback: Struggled with this as she doesn't train triceps often. She was dropping her elbow and was using momentum instead of engage the muscle
Cable Seated Row: Changed it to single arm seated row 10 reps each arm x3sets
Finished off with a 4 exercise interval core workout
-Wanted to warm-up with rowing ergometer but it was in use so I improvised to cable rows
-Did some mobility work to open up her hips and practiced hip hinging
-she requested straps but we realized it wasn’t the best idea to use
Dumbbell Bent Over Row
-really progressed in weight
-got up to 15 lbs but lose proper form from weight being too heavy so we took down the reps and concentrated on heavy weight, low reps, proper form
Cable Lat Pull Down
-really progressed in weight
Cable Seated Row
-really progressed in weight
her chest was sore from yesterday’s workout so we did a chest stretch as well
-Started with some hip opening mobility
-Warm up with just the bar
-2 sets with close stance
-2 sets wide stance with toes pointing outwards
Stiff Leg Deadlift
-leg extension and curl machine was in use to had to do this first
-She liked the toe elevation, helped her engage her posterior chain more and helped to feel the exercise better
Machine Leg Extension Lying Leg Curl superset
Step ups-maybe best bet
Dowel hinge (in warm up)-if possible ask if she can remove the ponytail
Dowel split squat,TRX lung
Cable adduction, abduction, kickbacks, or pull through
45 degree leg press
Dowel morning cow
Note: If her knee start to bug her or is inflamed that day consider not continuing the session/ask to do full body or upper body instead
Raise heels in squat
Session notes: likes KB swings can hinge do dead lift do matching hamstring work
Rational: Shania has knee problems so doing a leg day may make her feel uneasy. Shania also does not like doing certain movements such as lunges and other unforeseeable movements (she is a beginner and asking her what makes her feel uncomfortable doesn't always work because she doesn't know yet) so I have provided alternative variations, this helps me find out what she likes too. Shania enjoys cardio so I included a cardio based warm up also if she feels uneasy about some variations I may cut out a few workouts and add a 4-6 RPE cardio session after the resistance training component as a last resort.
Signature Shania Butler has agreed to do the session
Emily is not shy and can do explosive movements around others without fear of being watched. Also I did concentration curls because they are a single joint isolation movement because Emily has arthritis.
Notes: what’s to do more upper body
Rational: Emily has minor arthritis but it can bug her from time to time so I did a 15min warm up 10mins low weight bearing cycling and 5mins of a ROM flexibility warm up. Emily would most likely enjoy an elliptical workout instead of a bike, if I were in a full gym I would have chosen that instead. Emily has a history of competitive sports and I can tell two set workouts are much too easy for her so I added a few 3 set workouts. Emily told me she wants to work on her ROM/flexibility a little and I feel yoga based movements would be great for her arthritis so I did a 5min ROM yoga based cooldown. Also Emily would benefit from learning how to use more power to better execute a exercise, she told me she likes MB slams so if things get boring during the workout I may through in some of these or other explosive movements as they seem to keep her engaged.
Signeur Emily bugarija
5 min aerobic warm up then jumping jacks and arm circles
Dum bell chest press-she dosent like assisted push ups
1 arm row before shrugs
Do bicep extensions and curls instead of cable face pulls and overhead pulls
Rational: I chose a row machine to workout Shania’s back and incorporate cardio I thought assisted push-ups would be good given her current history with exercise I also choose 2 sets of 10-12 because Shania is a beginner
Good training session with client. Have some areas of improvement to work on in relation to leg strength and stability. Was having particular difficulty completing single leg deadlifts, mainly due to stability issues. Added a dowel to help with this but was still experiencing some difficulty.
Todays session is actually one that I can say that I loved. I had Luke on the treadmill. He didn't tell me directly that he liked it however I had a really good inkling that he liked it. I am very surprised of how much he is capable of from a cardiovascular standpoint. I had him at a 4% incline with like 5.9 on the treadmill. I had told him that this sounds incredibly easy. He told me he used to do cross country in high school and that he played football. The session overall I learned that 12 is an appropriate rep range for Luke unless we use a cable machine during our sessions together. I really like how tenacious Luke is and is willing to try everything and anything that he is given. With regards to the program , I switched the Row and the Deadlift to follow the upper body, lower body programming principle. In addition I also switched plank w/ arm extended and farmers walk to follow the most intense to least intense principle. I also found out while I was stretching with him he had an injury from football in his hamstring that does not cause pain. Next week and in sessions moving forward I am going to progress his plank and work on small incremental weight increases so Luke understands proper loading so he can eventually lift heavy weight alone and with confidence.
- we used the bike because with her asthma she said running isn't a good idea
- chest flies were first instead of second since the bench areas were being used
-the benches were still occupied so we did chest presses instead of bench presses
-then we did skull crushers (we should ave done this second as was scheduled, but I was caught up in the other changes that I did 2 very similar exercise after each other)
-use roller for stretching next time (MFR). That'S what she uses and she does not stretch easily.
-can workout 3-4 x /week
- no exercises specifically want in the program, none she hates.
-a couple injuries
-I forgot to screen dowel hinge. I will do this before I deadlift with her.
- body comp assessments since her goal is hypertrophy.
-FMS to screen mobility so I know which exercises to put in her program (some will be corrective)
can do a plank rase heels in squat
Rational I chose a leg press to text Emily's strength it is less dangerous that a deadlift or a bench press and it helps me gain an idea of her strength I texted her off 60% her 1RM. I also did a variety of body composition assessments and a few functional movement once. The results tell me that Emily is most likely an ectomorph and other than her arthritis seams to be healthy.
- forgot to screen hinge, assess this before loading deadlift
-don't load b squat too heavy (knee pain)
-lunges (knee pain)
-planks (pain?- clarify this)
-kettle bell swings (hates them)
-left ankle pain
Client had shoulder surgery in spring of 2019, still going through physio/recovery.
Goals are to maintain weight and continue lifting @50% for endurance rather than strength.
FMS screen was done but modifications were necessary due to shoulder injury.
BW Squat needs improvement
BW lunge needs improvement
Client leans towards and is more quad dominant.
Hinge technique 100%
High Plank 100%
Bird Dog 80%
Client generally does CV on stairclimber with an RPE OF 8-9 for 15-20 Min.
Rhys is a really cool guy, and he's Welsch!
My goals were muscle mass and weight gain from muscle. Also want strength. Wants to see an improvement of how much he can lift. With his other trainer he did a lot of squatting, leg press, lunges. For upper body worked on his upper back with lat pulldowns with his shoulders and bench presses. Did not remember much of a bicep and tricep workout. Wants that to be included in his program also. Has low back pain sometimes. He gets it from football and doing hinge movements. He does a lot of upper body work – most upper body is something he should know very well. For his bench press (Push) his max was 25 lbs on each side of the bar. He needs to be coached on tempo. However some good things that he has are he is able to bring the barbell close to his chest. He then added 10 more pounds on each side of the bar. His arms were really shakey when he brought the barbell back up . He has really good breathing cues. The next a[ssessment I did with Luke was a 1RM leg press. He has 45 pounds on each side of the machine. Luke can demonstrate good form in terms of not locking his knees. For the next portion of the assessment Luke did back squats with what he would do normally. He placed 35 pounds on each side of the barbell. He has great tempo for back squats. I believe he could progress with more weight for his backsquat. I don’t think he needs a lot more but I think he can work on mind to muscle connection. He usually does not have a spotter for the backsquat. The next movement Luke did was a deadlift. He has good form for deadlifts. He easily remembers to straighten his back and to breathe. For his lunges. His right leg (my right) has some light asymmetries compared to his left leg. While assessing Lukes plank he stated that the basic plank is not the only plank that he has done. He says that he has done side planks before. While assessing his plank I noticed his glutes contracted however his elbows are not in line with the floor. I think that I need to progress him to a more advanced level plank. I can’t remember what the one is called but it’s the one where he would bring his knee to the opposite side of the body and back.. He really likes tricep pulldowns and bench presses. He stated that he did 49 pushups the other day. So I had assessed him to see his max pushups. For those he struggles with complete shoulder retraction at the start but would later achieve better form.
session went well, Kyle was able to do the movements well. he enjoyed the push/pull/leg program that he did with his previous trainer so I am going to continue with that program, with my own adjustments
he previously had an IT band injury that has started to flare up pain again, we discussed the issue and he said if he stretches and rolls out before/after the workout it is usually fine. the only problem we may face is during the squat but he mentioned that its usually ok, he just can't lift heavy for squats
Assessment session. The client needs to increase self-confidence. She likes weightlifting. She is okay with her weight, She likes her upper body but she wants to feel her legs more "firm". A great pattern of movement. Good mobility. She feels pain on her left shoulder doing OH, no lack of range of motion. Probably weakness on her force couple mechanism, we will work shoulder rotational strength, scapular coordination, and light OH exercises (no pain).
Bmi 29 bia 31
Hinge 60 degree
Barriers like working out with ppl set up group class workouts with dancing
I chose these tests to gain a better understanding of shanias mobility, strength, body compassion, likes, dislikes, and history with physical activity
The client was very well versed in his overall goals and the outcomes in which he wants to achieve in the short/longterm spectrum. He was very cooperative and looking forward to become better, by gaining further insight into the realm of physical training. He is determined to begin to reach his goals, and I am looking forward to helping him attain his overall goals.
-22 years old
-went to queens for life science and wants to get into physiotherapy
-competitive dancer from ages 3-18
-gym experience for 5 years
-enjoys group fitness classes
-tendinous in shoulders; left is worse
-strong core from taking pole dancing classes
-works out 3-4x/week 45 mins
-abs every workout
-leg day: stairmaster, squat, lunges, bridges, calf raises
-generic upper body because she doesn't know much
-increase upper body knowledge and strength
-1 to 2 days a week pole
-resistance concentrated workouts
Before I went into the session i had gotten to know Jenn a little bit more with how her courses were going and how her math test went today. She says that she failed the math test. I told her that that is literally me after every practical assessment and we both kinda giggled. I had also told her that this would be our last session together and how the procedure starting next week would work. Such that I had essentially explained that she will be doing the exact same things as she did with me except with a different trainer. Today was a great session. I had felt at ease like I ordered her program properly. She (this is a regular thing) said that the first five exercises were torturous. I was very proud to see Jenn doing deadlifts with a barbell. Although i could see ti as a challenge it felt like such a rewarding feeling knowing that I helped her feel competent in doing that task. Not only with just the barbell but to progress her into doing something loaded. The seated row I had to adapt because the lab only has one cable machine that could perform this exercise and it was at the time in use. I had done it standing because I knew that she would get the same results as if it was seated. I also had to adapt facepulls into pull aparts for that same purpose. I feel like pull aparts was just as adequate because it is the same ROM and movement pattern. If I could have Jenn again as a client I would have done the FMS assessment; This is because I would have noticed her balancing challenges (IL, DS - torso movement). With that data I would have had her go on the BOSU ball and start with shifting her weight from side to side then progress to balancing on one leg so her balance could be improved.
-got her heart rate up and blood flowing with cycling because she doesn’t like to run
-started back squat with just the bar and progressed
-started with normal leg press and then added leg press to 90degrees and then went full
-leg extension and leg curl went smoothly and as planned with both being slow controlled movements
-added stiff leg deadlift with heels elevated to help activate glutes and hamstrings
-finished off with calf raises with weights on side
Plank 30 sec
Like push press do 20+5 + bar week 6- upper body
Do regular chin ups
I chose this workout because Evelyn is advances and is capable of doing advanced workouts. She finds complex workouts fun and told me she want to do a push press again in out next session because she really enjoyed it
Switched up some of the exercises and loads for this workout because the client wanted to experience some different things.. Worked up to a 3 rep max load for 3 reps on bench press because client wanted to try and experience some heavier loading. Worked at a higher volume for the rest of the workout which was around 12-15 reps with some additional exercises for biceps and triceps.
-for the second exercise, I planned to do lat pull downs, but someone else was using it. I switched the order for LPD to be third and hammer curls to be second.
- once we got to LPD's, it turned out that I chose a weight too light since she was able to do 21 reps on the last set. Next time I would put the weight up to 50 LBS for all 3 sets. The first set this time was really low, then we did 40 LBS for the other 2 sets.
-lastly, for biceps curls, she finished the last set with 10 reps as opposed to AMRAP that I had on the plan. 10 pushed her, so that was good.
- Wanted to start warm up with rowing but it was in use so I started with some TRX variations to get her back, shoulders, and arms warmed up and then moved over to the rower
- Screened her hip hinge with a dowel
- Progressed the weight up for deadlift a little but its game day tomorrow so we took it a little easy
- Didn’t add weight much weight to shoulder press but went from a 30lbs bar to 35lbs
- Bicep curls we were able to go up in weight a lot
This session was by far the best session that I have had with Keira. I am not sure what it was. To be honest if I had to guess I think that it is because I showed her a video on my Instagram of me standing independently while at my physiotherapy. I have been trying for ages to find a way for her to appreciate the small steps and why I get her to do the exercises that I have with her and for her to build up her self efficacy by seeing someone at a 'disadvantage' do so well and making insane progress. I was very very surprised to see her attention be grasped to the video and how genuinely happy she was. It felt like the atmosphere was different altogether. I had Keira dead lifting 40 pounds last week. With some reminding of tempo afterword I seen some very good form. With that said I progressed her to 45lbs on each side of the bar. She was not able to complete all of the reps within each set. I think it was predominantly due to her hands being sweaty (at least that is what she told me). I do not think it was to do with me - though I could be wrong, as I only progressed her a little bit. She went to the mixed grip option and experienced the same results. Later in the session I also had Keira do cable rows. I started her at 30lbs and she had told me that her back was stronger than I thought. I asked her what she was used to doing normally and she said 60lbs and she said that she found that relatively okay so I progressed her to 70lbs for the second set. While my hand was in between her shoulder blades I had felt the sweat on her back and actual squeezing of her shoulder blades. It was nice to see her willing to be pushed just a tad extra. I think for next session, I need to get more familiar with how to use some of the equipment in order to minimalize any injuries. I feel like the exercises went really well today (probably cause of the video I showed and her actually listening for once). I think she is ready for more complex movements. However she needs constant 'reminding' so she doesn't get easily distracted.
- Good session
- Interval training on asualt bike, steady state on rower, and core training
-Based steady state session on rower rpm rather than HR
- Clients form was off at beginning of rowing exercise but was corrected
-Gradually increased speed on rowing machine throughout 10 min steady state
-Client enjoyed the session
Todays session with Jenn I didn't think was going to happen. As time dragged on I questioned weather or not Jenn would show. I had questioned a first year student and asked if there was a math test as I knew that she was on time and a half for math as per her accommodations. I was happy to see her come period even though she was late. For the warm up I had her on the treadmill. This is because - Not only to take advice from Sarahs comments- but because I had felt she was ready for it also. My warmup for Jenn consisted of: Farmers Walk, Fire Hydrants, Calf Raises and Pull Aparts. I believe the Farmers Walk has come a long way with Jenn in terms of how much she can tolerate the kettlebells before it is considered 'too much' for her. The other three exercises were to adequately warm her body up for what was to come in the session. My program despite having to cut Facepulls, Bridging and Leg drops out due to time constraints I feel went really well. I had kept the bigger compound movements in the program and I feel that in itself was quite sufficient. Jenn had demonstrated good form during the cable rows. One thing that I have loved about working with Jenn is that she wants to do good - not trying to be punny because of her last name, but she really does take dedication in going to the gym. One thing I knew was going to be a risk was the PushUps with the Shoulder Taps. I knew her disability was classified as a learning disability but I only am starting to get the hang of where her 'cognitive disadvantages' come from. That said, once Jenn had educated me about how this would impact her cognition I had just given her visuals of what shoulders to tap during the exercise and I feel that went much better than it probably ever could have if i did not come up with the idea. When I was supposed to be doing Tricep Pushdowns with Jenn I had seen that literally all the cable machines were in use. I have to give myself credit for using the gym environment to my advantage and my knowledge that I have in having her do skullcrushers as an 'adaptation' but still working the same muscle group. One other thing I want to touch on is having Jenn doing the plank with the weight on her back. I think that I am going to have her do that again next week as she made it very clear to me that it was 'torturous'. Next week, I feel confident enough to have Jenn at least attempt to use a barbell for deadlifts but just with minimal reps with minimal weight so she can get used to it.
Todays session I feel went relatively okay. Though, I am not sure why my average is lower. The warm up seemed to be quicker than I had hoped. However, I am glad that I had structured it in such a way to prepare her for the more rigorous movements coming up. The agility ladder, i feel went too long as the initial exercise. I believe 60 seconds is enough time for Jenn to get enough cardiovascular progress. I was aware of Jenns legs bothering her from doing deadlifts in lab yesterday. However, I had decided to proceed with my plan to progress with deadlifting with different materials. Such that, I had used one of those black weighted barbells in the lab. I was surprised to hear that her legs actually were better from doing deadlifts with her. I think i am going to try and progress her and get her to using a barbell just with minimal reps. I am happy to see her progress and can see Farmers Walk as being useful for her and will definitely keep that. With regard to the Bicep Curl I was so surprised that she was willing to push herself on her own and progress the weight. As she usually gets 8-10lbs. Tricep pushdowns I wanted to push her because I was amazed with what I seen in Bicep Curls. I also thought with Tricep Pushdown being an isolated movement that would also be a good place to push her more.The bridge also had improved, however i think she needs to stick with it as it is pretty advanced as is.
Injured his elbow in high school, doesn't hurt while he's working out but his motor control and coordination are a little off while doing some exercise, like the chest fly.
Barbell bench press 3 sets 8 reps 115 lbs
Skullcrushers 3 sets 8 reps 40 lbs bar
Bent over row 3 sets 10 reps 50 lbs bar
Dumbbell fly 3 sets 10 reps 15 lbs
Seated shoulder press 3 sets 10 reps 30 lbs dumbbells
1 arm row 3 sets 10 reps 25 lbs dumbbells
Bicep curls 3 sets 10 reps 50 lbs bar
Bicycle crunch 3 sets 20 reps (10 per side)
She loves the arnold presses I showed her 25x4 20x6
also she has injured her IT band and seems to be in a lot of pain and may try to conceal it. Avoid lunges split squats lateral lunges ( she says those are the only ones that effect her IT band but stay updated incase things change) and always ask her how it feels before after and/or during a workout
Assisted chin ups 130lbs - 60lbs= 70lbsx6reps
I chose compound barbell based movements that fit her fitness level and help to improve her strength
in the future do less leg workouts to avoid aggravating her leg and ask what her physiotherapist says about her leg
I chose this workout because...
- The band pull apart: has simple form which is appropriate for Nams current level of experience with fitness
- Machine leg curl and extension: They also have simple form
- Farmers walk: Because machine workouts usually do not require stabiliser muscles I thought this would be a good way to exercise them and help Nam gain some grip strength
-Band pull apart was good for Nam a thinker band would have been better maybe next time I could fold the band in half and use it folded to increase the resistance. Nam could pull the band apart 7 times but not 10. Find easier back workouts assisted pull ups seams to be the better choice so far maybe try a dynamic back extension at 10-15lbs .
-Take score from dowel hinge and compare to the initial evaluation
- used band with green handles to do the pull a parts in warm up
- there was not a bench press available at the time we wanted it so we did goblet squat first, then pall of press
-we got to using the bench press for our third exercise
-I added in chest flies as the last exercise since we still had time, to work on the same muscles used in bench pressing and I wanted to end off on an easier exercise as opposed to bench pr.
Client had a minor injury over the reading week so instead of doing squats I chose to do Romanian Dead lifts instead to ensure less ankle flexion and aggravate the ankle. I also supplemented leg extensions and Nordic hamstring curls instead of using the machine leg extensions and curls because they were occupied when we were going to use them.
-there was no treadmill or bike available, so I got her to do high knees and butt kicks to warm up the same muscles (glutes, hamstrings, quads, gastroc.)
-after that, we finished the warm up with opposite hand and foot reach (what I call 'Frankenstines'.
-the leg extension machine was not available when we wanted to use it, so I switched the order of that exercise and goblet squats
-she did the lying glute stretch, instead of the lying quad stretch, which is what I had. I honestly don't know why I made this change, it's just what happened.
-then I added the standing quad stretch since I realized we had not stretched quads yet.
To be honest this session i feel was pretty identical compared to Tuesdays session. I had arrived early to the session. I had the focus to heed what Graeme had suggested in order for my grade to improve the next time I train Keira. I had tried to get her energized for the session saying that we were going to have fun. Further, I had even shown her the program that I had planned for her and empathized that it was very similar to crossfit and its structure. She had looked at it and said that she was good with everything I was having her do. I had even told her that I had incorporated an abdominal circuit and a superset for her arms. I had double checked to make sure that she was good with everything. She had expressed that she did not look at the program in depth. She had also stated that she was experiencing leg pain however said it was tolerable. I had told her throughout the program that I would be lowering rep expectations to 12 in order to accommodate this circumstance. I had programmed the agility ladder, dumbbell chest press and deadlift before the circuit and the superset. Keira had expressed that 90 seconds of the agility ladder was too long. She was very pleased that I shortened it to 60 seconds for the two sets. I had discovered more about Keira when I had her deadlift. Such that, the assessment data that I had gathered was inaccurate in the sense that she is actually capable (and is used to) deadlifting with 35lbs on each side of the bar. I had seen good form and challenged her to do the second set at a 5lb increase. For the abdominal circuit she said that she found it quite hard. Following the first round of the circuit Keira had asked for Russian Twists to be adjusted because her hips were sore. I had adapted and had her doing bicycle crunches instead in order to keep with the abdominal theme of the circuit. With the deadlifts and the goblet squats I had cued Keira to hold the downward phase for ~4 seconds before returning to the starting position. I had to explain to her how to do that once again as she had clarified that she does cross-fit and is used to fast paced style workouts and regimes. Following the session I had asked Keira what she liked and did not like about the last two workouts. She had mentioned that she did not like the clap pushups because she could not even do one and she feels that it was because of those that left her in chest pain. (Again she said that this was tolerable and she was okay with still working out). She also said that she wants to do powercleans at some point in the sessions. There is many many things that I question which is why I am quite hesitant in assigning power cleans to these programs. It is not that I have a problem verbally demonstrating a power clean. It is that under good judgement and good faith I feel that she is not capable of demonstrating effective repetitions. Evidence that I have to support this ranges from the fact that I would give her the most basic squats and physical exertion would even be evident from that. In addition, the first week that I had Keira as a client I had her doing 90 seconds on the agility ladder. She does demonstrate proper tempo for this exercise to be effective. However if she cannot (she almost did) demonstrate 90 full seconds on the agility ladder, how is she going to fare with that similar tempo being done repetitively not only unloaded but loaded? She only deadlifted with 35 lbs on the bar.. Even then the tempo for that was an issue. Could she even backsquat efficiently? Keira is also very very hard to read. My visual perception is that she does not want to participate in the sessions. She explicitly even said that she was just 'trying to get the session done'. As I mentioned I have tried my very best to heed Graemes suggestion. However, I'm not sure how else to proceed with someone who does not give me much to work with. i.e. doesn't reply to emails, doesn't vocalize any injuries the night before or during the introduction etc. I am not sure how to break the news to her that i question her competence because she even struggles with 'regressive' exercises.
Lower body dominant day. Overall fairly good session client needs to work on developing form particularly on the back squat. Moved well through most of the movements but often wanted to push more weight that he would likely be capable too. I had to cut back the weight several times during the session.
At the start i switch to stationary bike because the treadmills were all taken, had to modify exercises closer to the end because of pain in low back(during lunges) which made me modify goodmornings(becasue of hindge) to step ups, switched over leg press because client could not push it with no weight, other than that easier to cue.
Still need to work on for for some exercises, specifically split patterns like lunges and deadlift, before I can load them heavier. Need to cure him multiple times for some things before he corrects his form. Doesn't give much feedback for whether the weight is good or if its too heavy/light. Was not able to do single leg deadlifts, so I swapped that for normal deadlifts with a weighted dowel focusing more on getting the correct form.
Goblet squat 3 sets 10 reps 15 lbs
Deadlift with weighted dowel, focus was form
Split squat 3 sets 10 reps 8 lbs
Incline chest press 3 sets 12 reps 10 lbs
Lateral shoulder raise 3 sets 12 reps 5 lbs
Bicep curl 3 sets 12 reps 10 lbs
Wood chopper 3 sets 12 reps 10 lbs
Plank 3 sets 30 second each
Great session today, Stefan did very well with the deadlift and performing the technique effectively. When doing the pull-ups I introduced scapular depression to target his upper back and we had to use the band for some assistance so he could work on the technique. I had to use an alternative exercise for the face pull because the cable machines were busy. Instead we did a trx row with a similar movement as the face pull but moved the rep count to 12 instead of 10. We talked about how he was liking the program and he told me he is doing really well and a lot of the content is review for him. also throughout the session I discussed a lot of grip variations with the movements we did today, example (different deadlift grips, the benefits of supinated, pronated, and neutral grips for pull-ups, etc)
Mark did really well today, he was able to complete all exercises very well without any difficulty. He did not experience any pain in his shoulder, and he would also like to start bench pressing. Mark told me his shoulder is a lot better and got cleared by the physician. He said he would like to stick with high reps and avoid heavy lifting
Need to work on split patterns a little more, he had some troubles with walking lunges and Bulgarian split squats. Has sprained his ankles multiple times in the past so less ankle mobility. Does not deadlift often, but form was still fairly good and I was able to load it. Changed seated leg curls to lying leg curls.
Weights for each exercise:
Back Squat 3 sets 8 reps 155 lbs
Deadlift 3 sets 8 reps 135 lbs
Dumbbell walking lunges 3 set 10 reps (5 per side) 35 lbs
Bulgarian split squat 3 sets 8 reps 15 lbs
Machine leg extension 3 sets 10 reps 75 lbs
Lying leg curl 3 sets 10 reps 75 lbs
Dumbbell calf raise 3 sets 12 reps 35 lbs
Pallof press 3 sets 15 reps 30 lbs
Todays session did not go anywhere close to how I had hoped. I will further elaborate as I write this. I had arrived early today and Keira had asked me what I was going to have her do today. I had told her that I was going to be working her legs a bit. She had also said that she did legs and core yesterday at the gym. Keira did not elaborate, so I decided to carry on like I would have in the perfect and ideal scenario. I had programmed the warm up to get Keiras body accustomed to what was going to be coming up in the workout portion of the program for today. While I had walked Keira through the agility ladder I had told her to perform a 'hop scotch' motion and keep going for 90 seconds without stopping. She was surprisingly able to do the task fine. However, I seen her abilities start to deteriorate. The second exercise that I had her doing was plyo/clap pushups. This was because I wanted to get additional judgement calls on her abilities and the perception of what she believes to be her current level of abilities. While doing the clap pushups I had to regress to normal pushups (as I found out that she could not even do one) and even then that was difficult for her. In summary I had gathered not to trust her client history form at all and recognize that she is and should be considered a novice client that has a marginalized background. The next exercise I had her doing was the squat thrusts. Based on the assessments I had gathered that she likes to perform exercises with a heavy amount of tempo. I wanted to see if that claim would remain consistent. This turned out to be true. So, i decided to cue Keira in a sense of having her hold the concentric position for 4 seconds before performing the eccentric motions and that counting as one rep. I believe that this made the exercise much better and more effective. The next exercise that I had her doing is the dumbbell chest press. I had encountered a scenario that I never had happen (both last year when I took this course and at Hutton House). Such that, I had seen J- Hooks and the rack with a barbell not being put away from what sounds to be another person using it prior to us. So, I had Keiras help to move the barbell and we carried on with the dumbbells. She had grabbed 15 pound dumbbells to use. Even with that I could see the sweat pouring out of her. Following that exercise Keira had asked me if there was any way that the session could end 15 minutes early so that she could catch a bus to Masonville to get her dress for her high school graduation on Friday. I had attempted to do planks and she had said that she could not adequately perform planks because she could not contract her trapezius muscles and thought it was potentially due to having the barbell on her muscles during 1 RM testings. So, I had decided to have Keira do bridges instead as like a last resort. She said that it was hard doing the normal bridges. However, i seen good form so I wanted to see what a single set of single leg bridges with a leg raise would look like. I had done the stretches that I had planned and at the end she had promised me that she would be good to leave the lab at 6:45pm (we had 5 minutes to spare) and she wanted to do more so I went to the next least vigorous thing and did walking lunges with her bodyweight. Going forward prior to next session, I believe it is appropriate to establish mutual communication expectations with Keira in order to have the final two sessions with her at her optimum. One of those communication expectations may be to inform me promptly of anything that may influence her ability to exercise.
I feel these workouts were good for Nam as they have helped here functional movement capacity, strength, poster, and balance.
I have already seen improvements in her mobility and it may only be a month or so of conditioning and training before she can progress to more weigh and more exercise independents as of now she requires detailed instructions and form reminders
I chose this workout because I want to increase her functional movement capacity
hip hinge 35lbs
chin ups 10lbs
side plank 30sec
-she used the bike instead of jogging since the treadmills were already taken
- switched first and second exercise order because the racks were being used at the beginning
- added 10 lbs plate onto her back for the last two push up sets. She does lots of push ups and we want to keep the rep range between about 8-12 reps, so I added resistance.
I had to make changes in the sequences of the excercises as the equipments were busy. Moreover the treadmill was busy as there was some examination going on in the room so we took cycle for the warmup.
And my client did the leg exercise day before, as his muscles were sour so we skip the leg press.
I decided to remove doing the barbell deadlift because when warming up I screened the movement to see if she was able to do it and it was hard for her to comprehend the movement. I tried multiple times to explain it and help but I thought it would be easier to remove it rather than add weight to a movement she had difficulty doing. In the future we can come back to the movement and try again.
I had arrived early for the session. I had learned that Jennifer also has a learning disability and she struggles with math classes. I had also learned that FHP has changed drastically since my first year here, in the sense that math has 'lab' classes. Jenn had elaborated that there was just tutorials for how to go over the concepts covered in class. She had also talked about the strike that could be happening with Educational staff in post secondary. She said it sounds like a decision will be made on Friday and that the supposed walkout was going to happen this Monday. This session and future sessions going forward will have an aerobic and dynamic warm up. For todays session I had Jenn walking as part of her aerobic warm up to prepare her for the workout itself which I knew would take more effort out of her. For the dynamic warm up some of the exercises were based on the assessment I did last week as well as warming up her body for future portions of todays workout. Such that, having Jenn perform a Farmers Walk was based off of knowledge that I had gained from last week. This was because of when I had her perform a deadlift to assess her hinge she did not feel competent enough to grab a barbell. I recall her grabbing a dumbbell instead. The farmers walk was for her to gain the strength to potentially grab a barbell on her own down the road. The bodyweight squats and Trunk Twists were to warm her body up and familiarize her for what was coming up. Before talking about the exercise choices I want to add that the reason why I had structured my first session the way that I did was because I wanted to see what her rep threshold was. (I had her do 20 reps of most of my exercises for two sets). Anyways in the assessment I had gathered that Jenn really likes to run. With this in mind I had programmed the agility ladder in order to best simulate running and because it was to my understanding she wanted cardiovascular improvements. I had programmed the Hip Bridge based on the assessment I had conducted. In addition this is because I noticed when she was using DBs for deadlifts even at that point her back was rounding excessively. I could see her lower back almost peaking. This gave me a great indication that she needed to get the hip hinge pattern down first before even considering moving upward to something a lot more rigorous on her body. I know in my assessment I had noted asymmetries in her lunges. However, I realized after today all she needs is that bit of extra coaching and redirection. Yes, the exercise on the cable was a tricep kickback. Next week now obtaining knowledge about her rep threshold I will be changing all exercises so that they do not exceed 15 repetitions. In lieu of this and the comments Sarah had posted: I will also be allowing Jenn to have longer rest times. I think my new plan is for her to have 45 seconds of rest instead of 30 seconds. In addition, I think I am going to add a single leg bridge -with less reps as she herself informed me this would be a challenge for her. (thinking maybe 10 reps) and incorporating RDLs as she did demonstrate a good hinge when doing regular bridges today.
Had to cut the workout a little short because we ran out of time, had to skip the crunches.
Client was enthusiastic and open with conversation, likes and dislikes of the program.
Too long of rest time, client physically seemed okay to continue but for their goal longer rest time in recommended. May have to alter program with the amount of exercises and increase the load so that all of the rest time is used/needed.
Session went really well today. I originally wanted to do bench press as our first exercise but he told me about the scoliosis he had and the difficulty he faced when using the barbell for bench. I adjusted to using dumbbells which he was more comfortable with and proceeded with the planned workout. I notice he is a quiet person, doesn't really initiate conversation but if asked questions, will start to open up. something I want to focus on with Stefan is control through his movements, a few times I had to correct his pace, but near the end he started to be more controlled through his movements. Taking him through the Bird Dog and Pallof press I could tell there was some instability with his intrinsic core muscles. Through the remainder of our sessions I am going to gear the end of the workout to some core stability because I think he will really benefit from it. Other than that it was a good session, I could tell he was pushing himself and not just going through the motion. From a safety standpoint, I am going to keep a close eye on any shoulder or back pain from the scoliosis
In the future he prefers seated shoulder press rather than standing. Changed barbell bench press to dumbbell bench press because they were in use. Changed dumbbell biceps curl to barbell biceps curl because that is what he is more comfortable with. Changed the order and did curls before seated row because the machine was being used. Cut medicine ball toe touches from the workout due to time. References for future workouts:
Bench Press: 3 sets 8 reps 45 lbs dumbbells
Shoulder Press: 1 set 10 reps 25 lbs dumbbells, 2 sets 10 reps 20 lbs dumbbells
Skull crushers: 3 sets 8 reps 30 lbs barbell, it was it first time doing this workout so he went with a lighter weight, he said he will be able to do 40 lbs in the future
Face pulls: 3 sets 10 reps 50 lbs
Tricep extension (pulldown): 3 sets 10 reps 50 lbs, will have to drop the weight down a little more because he was still using some shoulder instead of just triceps
Row: 3 sets 10 reps 90 lbs
Biceps curl: 3 sets 10 reps 50 lbs barbell
Evelyn doesn't like split squats
she can deadlift 135 lbs 6 time
push 25 lbs 6 times
pull 40 lbs 6 times
her from may benefit from anti-rotation workouts
do supermans with her in a cool down in the future
Do a 1 arm chest press if trainer is using the other weight
I chose these workouts to help Evelyn build her strength she took a break from working out but is still fit and can lift heavier weights. I think next time I will avoid split squats.
Nam is a beginner, overhead movements such as Arnold presses and Lat Pulldowns are hard for her. I should stick with easy movements. Nam would benefit from more core strength and stability work along with movement and form coaching before strength training, which is her final goal. Nam can curl 5 lbs 8 times, pull 20 lbs 6 times, push 5 lbs do a cable fly the training bar doesn't fit on the bench racks and dumbells and hard for her to keep straight if cable is broken tie thara bands to the rack and have her pull those together or half kneeling 1 arm chest press works out arms and only needs 1 cable suspended push up with TRX
I chose this workout because Nam had mentioned lower reps are better for her and I thought this would work because she wants to build straight too.
History of hockey, rugby, and football - anything where violence is acceptable!
Conflicting goals - stated hypertrophy was a goal, but only wants to train for power, ie, 2-4 rep range.
I feel I’ll have to find something new and more challenging for him each week or his attention will be gone.
Wants to work on 1RM. She also wants to get cardiovascular improved before next semester. Also wants weight loss. Wants to be more toned and would consider cardiovascular improvements as a priority.
Back home she is at New Heights Fitness. It has a crossfit facility in the back. Has an open gym. She did personal training back home and does go to the fanshawe facility. The biggest barrier that Keira experiences is the motivation going to the gym since coming to Fanshawe. She does not like the fact that this gym is relatively busy. Has no problems in working in a more open space. Has no current injuries. However had knee surgery two years ago. Advised me of asymmetries while lunging. Has been through physio considers every major lift fine since surgery and doing physio. Perfers to do biking for cardio and does not like to run.
Did a squat with a 25 pound weight. Needs to be coached on the tempo of her reps. Would definitely benefit from doing exercises slower to get an endurance gain. Was able to grab a barbell for deadlifting. Can demonstrate good form for weight lifting. There was no problems in terms of back rounding during her form. I progressed her to loaded weight for her deadlift. She had put 15 pound weights on each side. Had no problems in terms of rounding her back this time around. Also assessed her plank stability. She was able to plank for 32 seconds. However advised me that she did core today. Let her know that we would likely be planking again next week to get a more accurate representation of core stabilization. Assessed lunging: Her representation was quite accurate as I did notice some asymmetrical issues with her Right leg – my right leg but likely her left. Assessed pushups. She could really benefit from coaching tempo in order to get the maximum effect of those exercises. Is most familiar with tricep pushups on her knees. Has never heard of clap pushups before. Noticed a lack of knowledge overall because she did not understand what I meant by core rotational exercises. Did Russian twists in order for me to assess core rotation: She used 15 pound weights. She needs to be coached on breathing and can definitely progress from Russian twists. Likes barbell squats deadlifts and chest presses.
In the initial assessment meeting I had discovered alot about Jenn. I had learned that she has five kids who live at her home full time. Two of those kids being 8 and 6. She has access to commercial fitness facilities (Fit4Less and the gym at the school) however she has a fear of intimidation because there are people of much bigger size who go there the same time as her. I asked her if she would like to workout in a more confined space and she said that was no problems for her. I had Jenn further elaborate on her ulcer condition and she said that it is more of a dietary issue and is no problem in terms of working out. However I had asked if there was things that she wanted to tell me but didnt. At first she had said no but I had discovered that she has low blood pressure. I also found out this was persistent and nothing abnormal. I then had Jenn proceed to a movement assessment.
Had client do deadlifts to assess her hinge movements. She performed a DB deadlift and not a barbell deadlift. This was because she has not done deadlifts for a long time. I really need to focus on getting the hinge pattern down with her as I noticed her back was rounding even with DB deadlifts. In terms of my personal growth I think Jenn needs a lot of cueing in the sense of not rounding her back during deadlifts and getting her to squat more. Had client squat. She was able to just hit 90 range of motion. Needs strength to hold longer. Had client lunge with her body weight. I noticed adequate range of motion in her legs however there is a tiny bit of asymmetries. I believe this could easily be done with one week -containing corrective work. Preferrably the lower body day probably to make things a bit easier on my end. From a programming prospective and sessions going forward I believe good points of interest would be to have her focus on grip strength by doing things like the farmers walk in the hopes of getting her to feel competent in touching a BB to do a deadlift somewhere down the line. I was very surprised at her core stabilization. This was a good indication that I need to make planking more difficult for her. Going forward in terms of improving her core I may only get her to keep planking but with a weight on her back. If that is too easy for her then I will likely progress into side planks. Will get Jenn to verify this session next week
18 Years Old/Jamaica
Wants to obtain lean mass through exercise
Had problem with left hamstring, fine now but would like to build up strength that will be even with other leg.
Wants to improve vertical, and overall leg strength as well.
Wants to improve core strength, and overall upper body strength to hopefully improve playing ability.