- When doing bent-over rows, your client was a little too upright.
- Also, it's preferable to have clients do rows out on the floor, so you aren't taking up a squat rack.
- client didn't have the hamstrings flexibility to hinge properly during the bent-over row. It would have been better to move to a seated row or a 1-arm DB row
- Make sure you are always in a good spotting position for the bench press, there were several reps where your client struggled and you were standing in front of her.
- During the 1-arm row, have your client drop her rear leg further back. It will allow more room to row the DB.
- Try to avoid standing in front of client during pressing movements. You want to be behind so you can assist/spot when necessary.
- When adjusting the lat pulldown, if you are worried about the bar falling, it's best to remove it before puling the pin.
- For the lat pulldown, just watch how low your client is pulling the bar, she was getting a little bit of anterior shoulder glide.
- In the chest press, the load looked too light.
- For the triceps kickback, it's better to load with a cable/elastic, instead of a dumbbell.
- The hip thrust was too light. Either go with a heavier barbell or use the leg extension machine.
- Dumbbell deadlifts also were far too light.
- Go heavier for the KB swing, also use more of a hinge than a squat
- During the KB swing, the weight was too light and the movement was too slow. You want a more aggressive thrust with the hips.
- During the lat pulldown, have your client lean back slightly. An overly upright posture puts them in an non-advantageous position for pulling.
- during the leg press, his ROM was pretty small. Encourage a client to back off the load, but work through a longer ROM.
- During the lat pulldown, watch the speed (it was too quick) and how low the client is pulling the bar.
- Client was also pretty quick in his biceps curls. Try and slow him down.
- The lat pulldown was a bit too quick here as well. Make sure you are slowing clients down and cueing them to use the lats more (as opposed to just pulling with arms).
- during the seated row, the client was hunching up at the neck. Make sure you are cueing him to relax the traps.
- Warm-up was longer than necessary
- During the squat, try and see if you can get your client into a deeper position (particularly with a Goblet loaded front squat).
- also, try and do the squat movements before the isolation moves (e.g. leg extension)
- when doing an FMS style assessment, make sure you give yourself plenty of space. You were set up too close to the cable stacks.
Client 1:Static stretching after warm-up – try something more dynamic (ie leg swings, more dynamic quad stretch – walk and hold for 3s, floor sweeps etc).
Nice selection of back/biceps exercises – take advantage of open space in the gym (try not to curl in front of squat racks, deadlift on open floor etc.)
Client 2: Assessment
Client 1: Cancel
Client 2: Jumping – watch the number of reps here – what was the purpose of this exercise? I did like how you tried to coach proper landing mechanics. I would also program before the goblet squats. Watch the range of motion on the deadlifts.
Focus more on compound movement for the lower body. Intensity/pace seemed a little low – okay for a fist workout but don’t be afraid to challenge your client a little bit more.
Client 1: Nice selection of exercises for an upper body workout – think about order – compound first.
Client 2: Why did you switch the db press to the floor from the bench? Cue a slight lean back for the lat pulldown. I would save the lateral raises for the end – a good option for seated row if that was what you were waiting for could have been a cable row from the side stack or a db row.
Client 1:What was the overall goal/purpose of today’s workout? (the lab website said cardio). The combination of exercises was somewhat confusing as to the purpose/client’s goals/abilities. If you want more of a circuit style – I would still recommend using some resistance based exercises – some of the combination of exercises concerned me (the agility ladder with the power step ups and wall drill – then adding the resistance band around the lower leg for an agility drill- **purpose/benefit vs risk). Over all the choices and experience level and goal of the client did not match up.
Nice warm-up foam rolling can be helping – maybe a little bit lengthy.
Lots of time spent on the spin bike.
Client 2: No show
Client 1: Overall nice selection of exercises for a first workout.
Maybe consider using a barbell for the standing shoulder press instead of dumbbell’s – or perform seated with the dumbbell’s.
Client 2: Spot the assisted pull up machine by assisting with the leg pad – not trying to push client’s shins. For the lat pull down – think about your tactile cues – a hand between the shoulder blades or gently pressing down on the traps with your palms instead of with one finger
Client 1: Better with some dynamic movements – still notice some static stretching in the warm up – I would stick with the dynamic movements and save the static stretches for after the workout.
Why did you stretch at the end of the workout and then perform core work? For core think about exercise selection – Russian twists can be problematic – (flexion in the spine + twisting + load).
Nice selection of exercises.
Client 1: Uniform
Footwork drills (safety – some tripping hazards) – purpose?
Move your Olympic lifts to more open space in the gym – there was lots of open space on the group ex floor. Watch form – don’t sacrifice form with heavier loads or extra reps.
Think about exercise selection – compound movements were good. The footwork drills at the start and the bosu medicine ball tosses at the end.
Client 2: Again think about spacing – you set up right in between two trainers doing assessments for your side lunge when there was lots of open space behind you.
Purpose of the bosu squat? Try not to continuously count – think about coaching cues/reinforce good form etc. Go heavier on the sumo squat.
Client 1: Nice selection of lower body exercises – don’t be afraid to add a little more load – form was looking good! Pace was a little slow.
Client 2: Think about order of exercise – compound first. (you start with bicep curls and db kickback – cable better option). Pace seemed pretty slow. Keep coaching the lat pull down – slight lean back and pull towards upper chest.
Client 1: Farmers walk, standing med ball rotations, agility ladder (purpose?)
For the squat thrust – squat form could use a little work – you also pushed your client to perform 3 more reps when she was clearly fatigued and form was not good. Maybe a better idea to work on the squat first. When your client was doing crunches – watch your position to her she was very close to hitting you, as well as for other exercises. Russian twists (poor exercise choice – twisting with flexed spine). Think about exercise selection – for a whole body workout – could have included more compound exercises (squats, deadlifts, rows, pull downs, presses, etc.) vs isolation (curls, lat raises). What was the exercise with the cable? Triceps kickback? If so review – arm was straight, torso was bent with rounded spine, more of a pull down.
Client 1: Tempo for the squats was quick – try to have your client slow down. I would perform the kb swings first – keep coaching this – maybe try using a cable pull through to emphasis more of a hinge pattern vs squat. A 60s interval on the assault bike is very challenging – 10-20s might be more appropriate. Your client looked a little uncomfortable on the bike – maybe he needed the seat adjusted higher?
Client 2: Nice heel lift on the goblet squats. Swings – put them near the start of the workout – form was better compared to first client – focus on being more explosive going forward – I heard you coaching that which was good.
Client 1: Good job taking advantage of free space. Cue a slight lean back for the lat pull down.
Client 2: Purpose/Goal of second workout? Started with burpees and mountain climbers (form), followed by stretching. Did you save your workouts on the lab website? Weight portion began with various raises (isolation). Be aware of other trainers/clients – someone almost lunged right into you when you walked behind them.
Client 1: Cue more of a slight lean for the latpull down. Was the incline db exercise supposed to be an incline chest press? Client was pressing more vertical like a shoulder press (same for second client). Db Fly – best performed on the bench or cables for standing.
Client 2: Db rows look good – go heavier. Slight adjustment on the face pull – pull a little higher so rope is more at eye level opposed to under chin.
Calf raises – use a plate or step instead of safety pin – watch the unloaded barbell behind as well (safety concern). Did your client require the dowel for the single leg deadlifts? What was the banded exercise at the end? Think about exercise order – save calf raises for the end.
Client 2: The box seemed very high for your step up – no real benefit after 90 degrees. This time you used the TRX as a self spot for the single leg deadlift with a kb – not the most stable choice – could your client do without the TRX strap? The intervals may have been a little too challenging for your client on the airdyne. The balance exercise on the bosu after the conditioning would be very challenging (client is fatigue) some safety concerns
Client 1: foam rolling can be helpful in a warm up – just make sure you don’t spend too much time here – limit to a few key areas for mobility – also rolling the IT band generally is not recommended (no real benefit).
Think about doing an incline push up – client was struggling from knees (could even use a step from the knees).
Think about incorporating more compound movements before isolation (save for the last ~10 minutes of workout) Why did you do lat pull down after your isolation shoulder exercises? Watch form here client was pulling much too low - you did correct for the next set – still cue a lean back. More work needed on exercise order.
Client 2: Warm up seemed fairly long (almost 15 minutes)
Think about doing an incline push up – client was struggling from knees (could even use a step from the knees).
For the seated row – make sure client does not hyper-extend knees – keep some knee bend.
Very similar workout – same comments apply from first client – exercise order.
Lat pull down – spot behind to grab bar – not in front.
Nice option for pallof press - watch that the shoulders do not shrug; cable was set too high.
Client 1: Nice coaching for the squat at the start.
Nice selection of lower body exercises with plank variations! Also great use of space; getting away from the crowded areas. Load selection looked good – challenging but still proper form.
Client 2: Finished Assessment
Reviewed some corrections – nice coaching and form adjustments.
Chops – more athletic stance with a more knee bend.
Solid initial plan. I like that you've opted for a dynamic warm-up over a general (in light of his right ankle pain)
BIA value is low (Katie is lean but not that lean). You would want to re-verify that number (if client were truly interested in %bf). You may not have used the correct formula.
Workout program was a bit too upper body-centric. Given she's a soccer player (and she mentioned wanting to improve her vertical jump), she really would have benefited from more lower body strengthening as well.
Watch your waist circumference and % body fat readings, they were both off (too low).
In his program, there were a few times where order of exercise can be improved. Try to keep the power movements and heavy compounds earlier in the program, with the machines or isolation moves happening later.
Same issue with BIA for Kevin, value being reported is too low. Best to re-test to verify the value.
Workout seemed fine.
Double check your waist circumference value, you inputted the incorrect units. Also, there was no strength performance data inputted.
A few areas in the program where instructions weren't clear, best to keep movements simple for a total novice.
Missing assessment data
This workout was better designed and more appropriate for the client level.
Very nice assessment and rationale for tests chosen.
The designs for her lower body days appeared stronger than the upper body days.
The circuits would be easier to follow if designed using the resistance function (as opposed to cardio).
Then in terms of weekly planning, it would be better to do a strength day, then a circuit day, then rest.
Assessment was solid, will be nice to see what you have planned for her.
During her assessment, you measured her BIA as 7.4% (which is much lower than reality). For clients like Katelyn, it's best to avoid measuring body comp entirely, as it can trigger negative emotions.
The workout is good for introducing her to various movements in the gym.
The BIA likely gave an incorrect reading for body fat (4% is lower than his true reading). I like that you opted to do some strength testing, in light of his goals.
Overall the exercises seemed fine. Do look at the order of exercises, there is room for improvement in terms of sequencing.
Missing assessment data
In her assessment, you mentioned her wanting to see an increase in her waist circumference... are you sure this is the case?
Also, you units were off (i.e. weight = 133 kg)
Workouts look ok.
Assessment was ok.
FIrst two days of workout were good, day 3 was ok, but you could likely come up with a better plan than just abs/triceps for day 4.
Chovaughn: The safety arms were too low (for the back squat), make sure you take the time to get them set-up properly.
Client was getting a little forward drift in his split squats. Make sure you are coaching him to keep his weight back (emphasize pushing off through mid-foot instead of towards the toes).
Evelyn: It's best to wait until the squat rack isn't being used before going with landmine work. Alternatively, bring the bar away from the rig and use the corner of a machine as a brace point.
When client is squatting, make sure you are in position to spot her. You were standing next to her.
Nam: you didn't have the safety arms set up during your client's good morning, given her familiarity with the lift it may have been wise.
The elastic fly didn't really work. Better to opt for the cables (as a crossover), or potentially teach the dumbbell version.
After the hip thrust, you had your client carry the bar back to the rack. Typically, the trainer would do this unless their were special circumstances.
Jacob: In the kettlebell swing, keep working on increasing the load, and making it a more forceful/explosive transition at the bottom.
During the overhead triceps extension, watch your client's neck. He was pretty craned forward.
Also, try and keep conversation a bit shorter, to get your client to continue working.
Evan: Try and maintain conversation throughout the hour, there were times where it was pretty quiet.
The half-kneeling shrug was an interesting choice.
Shuta: When coaching the cable lateral raise, make sure you are watching your client's form. There was a lot of tensing through the traps.
Also, form on the Arnold Press was sloppy. Have client drop the weight and really focus on executing the movement under more control.
Adam: when doing the DB deadlift, make sure you are really cuing scapular retraction. Also, try not to have your client situated so close to someone doing barbell overhead press (potentially risky).
A weighted Russian twist isn't an optimal choice for a client with posture issues.
- try and go with your heavier compound movements first, then progress into the lighter isolation moves. For example, you started with isolation shoulders.
- instead of bench dips, try the assisted dip/chin assist. Safer on the client's shoulders
- during the Russian Twist, try to get your client to do more shoulder rotation.
- Also be a bit more decisive, at times you looked a bit intimidated/unsure of where you wanted to go next.
Client 1: Did you do a warm-up? Looked like you started right away with mountain climbers and burpees. What is the purpose of the agility ladder with this specific client? (what is the goal of this exercise? What is your client’s goal?) Please be aware of your body position to your client – your clients head was in your groin area while she was pressing – inappropriate; client seemed very uncomfortable. Offer your client a mat for floor work (bridges, push ups, stretching etc). Were the bridges a corrective exercise? You followed with some walking lunges. Continue to think about your client’s goal – and what exercise would best help and exercise order.
Client 1: Why did you start the workout with isolation exercises (cable flys)? Save the fly variations for the end of the workout and start with more compound movements first.
Client 2: Similar workout – better order.
Could you have done db work with the first client if the bench press was being used instead of going straight to fly’s? Or a cable chest press. Or push ups?
Client 1: Great job teaching the walking lunge – the progressions made sense and the weight selection/reps looked like a good challenge for your client. Great utilization of space in the gym. Could your client have pulled from the floor for the deadlifts – and reset between reps?
Client 2: Nice job trying to coach the deadlift – continue practicing this with your client. Maybe cue a longer stride for the split squat. Also think about moving to a better space in this case. Workout too long
Good job explaining/teaching movements - make sure your also cuing/coaching throughout the movements.
Client 1: Jumping jacks were very close to the leg extension machine – try and take advantage of a more open area (same with the bicep curls in the corner in front of the bars). Try and cue more of a flat back with the db rows – man need to use a tactical/physical cue here. Cue pull more towards the hip and bring the leg back to straighten back.
Client 1: Could you incorporate more free weight exercises before transitioning to machines? What was the exercise with the step at the end? Client had half of one foot on the step – it also sounded like you were telling him he should feel it in his hamstring. You did eventually switch to the box and had his full foot on the step. But then the next set foot was half of the box again. It was confusing as to what the exercise was and purpose.
Client 2: Similar workout to first client – same feedback applies. Lunges before machine work.
Client 1: I would opt for maybe a different core exercise than hanging leg raises (stress on the lower back and form can be a concern – also looked very difficult for client). Think about different plank variations or stabilization exercise to start. Nice boxing work at the end. Keep working on exercise selection/order for the resistance portion of the workout. Boxes may have been a bit high for the deadlifts. You did mention things didn't go as planned with equipment being used - try and have a few modifications using dbs, kbs, etc as a back up.
Client 1: Watch momentum on the lat pull down – drop the weight a bit and focus on form. As well watch tempo – your client performs exercises very quickly you made need to lower the weight a bit and coach him to control the weight more. Session ran late (limit to 50-55 minutes).
Client 2: Why did you set up the db chest press right infront of the rig – someone made need that – better to utilize open space in the lab. Workout too long
Client 1: Safety pins too low for the back squat – but great spotting.
Client 2: Back squat set up seemed too low – also when walking client back into the rig – both hands on the bar to assist them straight back into the j-hooks (you did this the next set- good job) – otherwise nice spotting. I would encourage a double overhand grip when first teaching the deadlift – save the mix grip or straps for when the client progresses
Client 1: For the warm up try if you want to do external rotation at different angles use a band or cable (tension throughout the movement) – make sure you are not going to fatigue since you are using it as a warm up. Nice spotting on the db chest press.
Client 2: Nice spotting on the back squats. Nice option for the single leg press – be careful with your hand it is fine to provide physical cues – just make sure you are not pressing on the knee (could not tell what your intension was)
Continue to think about warm up options that will prepare your client for the specific workout ahead.
Client 1: Make sure you are on time (early). What was the purpose kneeling med ball chest pass. Take advantage of the space – your db chest press was set up very close behind another trainer and client in the rig – you could have moved over. Is there a reason why you did not use back rest for the db shoulder press? Looked like lots of knee bend in the seated row.
Client 2: The push ups at the start were very quick and limited ROM – what was the purpose here? Workout too long
Jasmine: With her goal being strength/power development, it would have been good to include some of the strength or power tests as well. You might want to double check the BIA reading (12% for a female would indicate she's ready for a physique show...)
Tamara: Similar to Jasmine, having some baseline performance data would have been helpful.
Jennifer: with a goal of muscle gain, you really needed to include some baseline body comp data. In your comment you indicate that Jennifer wants strength development, but didn't indicate that under her goals (or take any baseline strength measurements).
Keira: when working with a weight loss client, you need some kind of initial starting point (either weight, circumferences, or BIA)
The notes you left on her assessment re: her lunge were confusing. Make sure you are certain whether you are assessing her right vs. her left leg.
The Russian twist is not recommended as an assessment exercise (and for many, it's an inappropriate rotational choice due to inherent difficulties with maintaining a safe position of the spine/allowing the hips to properly contribute to rotation).
Then in terms of program design, programming clap push-ups (particularly at a 15 rep recommendation) is highly problematic and potentially dangerous for your client.
Likewise, opting for 30s rest for virtually every exercise is going to result in one of two outcomes: 1) intense glycolytic fatigue that potentially lead her to feel ill during workouts or 2) having to select a load that is so light that she won't make make optimal progress
Client 1: No show
Client 2: Why was your client marching on the spot for her warm up? Why not use the treadmill or bike? Be aware of your word choice and comments you are making – sarcasm is not always taken well from all clients. Place the agility ladder where there are not tripping hazards – placing it beside everyone’s bags on the floor is not a good option. For the deadlifts try and give your client some space – for all exercises if you are too close/wrong position the client could hit you – you’re at risk of getting injured and so are they. Two compound exercises – deadlifts and db chest press. Followed by core circuit (crunches, plank, Russian twist, flutter kicks. Similar to last session – what is your client’s goal? How do the exercises you have selected help your client make progress to that goal? It may have been more beneficial to your client to include more compound movements that would strengthen the core instead of devoting so much time of your workout to more isolated movements – some of which were not the best option like the Russian twist (spine flexed and rotation with load). Db on the floor for walking lunges – move or lunge somewhere else. You may want to review exercise sequence to help with your programming.
Client 1: Nice spotting on the bench press. Great job utilizing space in the gym. Good job adapting your workout based on client’s legs being sore and having to play football tomorrow. Watch tempo – at times your client likes to move through movements quickly – if the focus is strength try and coach him to control the weight a bit more.
Client 2: Overall nice selection of exercise.
Client 1: Cue a slightly longer stride for the walking lunge. For the deadlifts I would set up on the free floor space not so close to the seated row/cable machine in case others need access to that area. Try and cue shoulder blades together on the deadlift – otherwise it was looking good. Nice selection of exercises for a lower body workout.
Client 2: See above comments about space while deadlifting. Safety pins too high for the back squats.
Client 1: Take advantage of space in the lab – move the rower out onto the open floor. Nice modifications for the plank variation. You can also cue a hold in the McGill crunch (~3-5s). For the step ups – watch client’s posture and for clues that she is using the back leg to step up – cue to use the front leg. Aim for wider stance with the squats – maybe consider focusing on the goblet squat before progressing for the combo move with the shoulder press. Could you have incorporated more compound movements in the workout – the bike at the end of the session is not wrong – however when someone is paying for sessions you may want to think about giving them their cardio on their own time. Workout seemed a little short – filled the last 15 minutes with spin bike and stretching.
Client 2: Better of the two workouts. Watch the angle on the incline press – it was looking very close to an overhead press. Nice spotting
Client 1: I would try a slightly wider stance for the box squats with your client – otherwise it looked like a good option. You may want to consider a cable or band chop – that way there is tension throughout the movement – I did like your cueing/coaching here. Overall it looked like a better pace with the circuit option – think about the exercises you chose – could you have used a few more compound movements (think large muscle groups/multi joint)
Client 2: Cancel
Client 1: For the lat pull down – cue a slight lean back and pull more towards the upper chest. As well maybe a slightly wider grip with the overhand grip – closer to the bend in the bar. Do not pull down on the lat pull down cable to remove attachments (not very safe) – instead use a step so that you can remove in a safe way. Nice job spotting the bench press.
Client 1: Could you have gone heavier on the trap bar deadlifts? Continue to watch range of motion and tempo on exercises – sometimes you client rushes through the exercises.
Client 2: Nice selection of exercises for a pull day and resistance. Watch the form on the db rows – back was slightly rounded and rotated – step foot farther back. Pace of the workout seemed a little slow – lots of talking.
Client 1: watch the form on the kb – clients palm should be facing out not towards face (did change on the third set). Try and aim for bigger waves with the battle ropes.
Client 2: Nice coaching and cueing with today’s exercises. I would have done the med ball exercise before the lat pull down. Move the bench for the reverse flies to a more open space in the gym.
Client 1: Clients torso was leaning forward excessively on the goblet squat (also holding the db improperly). Try and be more engaged with your client – when your client was shoulder pressing you were standing behind with your arms crossed. Be ready to spot – use some verbal cues to coach.
Client 2: Wall push up may be too much of a regression for this client – try an incline push up. Don’t hold onto the client arms while performing the db chest press or shoulder press. Looked like you used the same weight for every exercise.
Client 1: Lots of lower body isolation movements – could you have included some compound movements as well? Are there some regressions client could do (you said she experiences knee pain- goblet/trx/body weight squat? Kb deadlift/cable pull through etc.
Client 2: Try a slightly narrower stance for the deadlifts (closer to hip width).
Client 1: Nice lower body exercises – good spotting on the back squats.
Client 2: Watch form on the deadlifts as client get tired and the low back starts to round. Cue more of a hinge for the barbell row to really target the back muscles. Watch clients tempo – client likes do complete exercises fairly quick – try and coach him to slow down and control the weight.
Client 1: I liked how you added in some med ball slams this week. Remember we want this exercise to be more explosive – cue your client to contract the abs and drive the chest down to slam the ball down. What was the purpose of the landmine pressing exercise? I would have chosen a slightly different option if you were looking for something more power/explosive.
Client 2: Good job!
Client 1: Continue to coach the tuck jumps – watch clients form when landing – may need to regress/choose a different exercise – is there a specific purpose for jumping with this client? Were the step ups for strength? Corrective? Endurance? Client was alternating and going fairly quick.
Client 2: Try to spot at the wrists for db pressing not the elbows (more control). Watch the elbow position for the push-ups elbows were flared out to the side. Bench dips for triceps can be a contraindicated exercise – it puts the shoulder joint in a poor position – potentially causing pain/issues. Form also was not great on these – client was moving at hips – think about other triceps exercises. Think about order of exercises – compound before isolation.
Client 1: Nice dynamic warm up to start. Better selection of exercises this week – good coaching of different skills. Looked like a tough workout – good challenge for client – watch as she fatigues you may need to cut the number of reps – don’t compromise form for reps. Not a huge fan of the Russian twists – flexion + rotation – could you think of a better option for core? Think about use of time- if someone is paying you for an hour of your time watching them ride the spin bike may not be the best use of time at the end of the session.
Client 2: No show
Client 1: Nice selection of exercise for a lower body workout. May want to consider spotting for the back squat – pins were set at a good height though. Save the isolation movements for the end of the workout (hamstring curls)
Client 2: Nice selection of exercises – form is looking good – could you progress from kettlebells to bar work next?
Client 1: Could you have loaded the db squats using kettlebells instead? Watch form on the step ups as client fatigues – if you notice form becoming poor – use some reminders or cut out some reps (knees were collapsing as client fatigued). Otherwise nice selection of exercises for a lower body working and challenging loads. For the swings – watch form – if doing for time – don’t continue if form starts to break down – as client got tired it became sloppy and less of a hinge.
Client 2: Assessment
Client 1: Good job trying to coach the box jumps – maybe go with a slightly lower box while you are first teaching and working on landing mechanics – I would also avoid the jump off the box while you work on those things. I don’t recommend the lateral jumps over the dowel (safety concern). After the jumping you went into pallof and sitting on the stability ball – not sure what the purpose of this was. Why didn’t you use some compound strength movements? If client’s goal is core strength- using free weights and compound movements with some accessory exercises to target core would be appropriate. Overall the selection of exercises for the workout was a bit confusing as to the goal/purpose.
1. Marching on the spot is not an appropriate warm up for this client (intensity much too low)– us the treadmill, bike, etc. for a general warm up or perform dynamic movements.
2. What is the purpose of the agility ladder drills with this client – does this relate to her goals? Telling your client to “never stop” may seem somewhat funny to you but think of a more positive way to encourage your client.
3. What was the purpose of the squat hold with multiple twists with the medicine ball? Squat form needs to be improved – holding in the position while twisting is not a good idea, also not sure of the purpose as to how this relates to client’s goals.
4. Deadlift – was this supposed to be a stiff leg deadlift? Clients stance was too wide – making it hard for the hands to clear and maintain form. Legs were locked out – if stiff leg still cue a slight bend in the knees.
5. Weight was to high for the bicep curls – client was extending back to lift weight. As well as the rope pull downs – clients ROM was very limited..
6. Improved order of exercise – compound before isolation.
7. Session was done early (before 7:45)
Drew: a shorter bar would have been easier to work with for the biceps curls/narrow grip chest press. You had some issues getting it off the client at the end of each set.
Instead of programming an entire day of arms (which your client likely could do on his own), look to incorporate more compound lifts that benefit from your technical expertise/spotting
Chovaughn: the workout could have benefited from a bit more work on a heavy compound lift or even more power training (not just the broad jumps). You can move the core work to the end of the workout.
Kavin: don't be afraid to bump the load higher for those leg movements (both the leg press and squat looked light)
Evelyn: for the 1-arm dumbbell row, try to have your client pull the weight just a bit higher (more complete ROM).
Still make sure you are in a good spotting position (you tend to stand in-front of your client, instead of behind them).
Nam: during the banded pull apart, make sure client is using a straighter arm
Hayleigh: good exercises choices in the first half, I still think you can bump up the load. Be careful with bench dips, they do tend to stress the anterior shoulder capsule.
Huntre: watch the bench dips again. Better option would be to use the dip/chin assist machine, or to select a different movement for training triceps.
Overall nice workout though.
Jakob: Overall a better workout today. Good spotting position for the bench, however, during the DB shoulder press, make sure you are in position (behind client) to help, should your client struggle.
Evan: very nice loading on the bench. As a trainer, one of the major benefits you can provide a client is to provide a safety outlet to allow them to really push themselves.
Shuta: in the back squat, try and get your client to work through a deeper ROM.
Also watch for your client overly tensing up (during the Pallof press)
Adam: really focus on getting your client to retract his shoulders (while doing pulling work). During the cable face pull, he was overly tense in the traps - really cue him to depress those as much as possible.
Bintong: I was confused when you had your client doing unloaded leg extensions...
Emily B: Elevating the heels during a goblet squat isn't typically necessary. Were you seeing compromised form in the flat foot version?
I like that you incorporated a heavier compound lift into the plan this week (ideally it should have come earlier in the hour).
For the dumbbell chest press, make sure you are tracking your client's movements for spotting
Client 1: Do not pull-down cable to attach handle on lat pulldown. Use a step or the seat to step up and attach it. Lean back more and pull high towards collar bone. Add more compound movements and save isolation movements for the end.
Client 2: Save static stretching for the end of the workout – especially if you’re going to be doing jumps. Watch the rep range on the lunge jumps (too many reps when jumping can lead to fatigue and increase risk of injury). What was the purpose of the hopping butt kicks? Similar questions for the toe touches on the step (concerns with fatigue and safety over time) and the combo move – curtsey lunge with squat jump. Could you have picked some compound movements for a circuit if the goal was more endurance based?
Client 1: Treadmill was a better option for warm up today. Why did you go into isolation movements after the warm up? (glute, calf raises). Again, be aware of your positioning with your client – yes you want to cue and coach but you don’t want to be too close to clients when it is not necessary. For now, I would just focus on the push up before adding the shoulder taps – focus on range of motion. Is there a way you could progress the plank without adding a weight on the back? Is the client at a level where she needs a progression for the plank? (watch arm position aim for more neutral – elbows under shoulders, etc.)
Better selection of exercises today over all – seated row, push ups, walking lunges were a good option. Continue to work of the order and over all flow of the workout and think about your position to your client.
Client 2: Better warm up. Why did you have your client re-rack between deadlift sets when pulling from the floor? Again, be aware of your positioning in relation to your client (legs were very close if not touching clients head when pressing). Hand was pretty low for the seated row – the cue is to squeeze the shoulder blades together so that is where your hands should be. Position when client was db pressing while standing – if client fatigues and needs to drop the weights, she would drop them right on you. Why was your client performing walking lunges in such a small area – take advantage of free space in the lab there was some open area near the free weights where she could have lunged farther. Look at your client when you are talking to her not at myself or Dan.
Client 1: Somewhat hard to grade workout was in assessment room – also tight for space with different movements and you coaching. Nice variety of lower body exercises. Careful with the bar on the back for calf raises on the step (light weight – but safety) You may want to think about coming out into the weight room to utilize cables and dbs for the workout.
Client 1: Watch posture when your client is up off the saddle on the bike – back was very rounded. What was the goal of today’s workout? Why did you start with an isolation exercise (bicep curls)? Overall today’s workout seemed to heavily focus on isolation movements for arms and shoulders. Could you have done a push/pull workout with different grips and save the isolation movements for the last 10-15 minutes of the workout?
Client 2: Again – include more compound movements in your workout – lots of isolation exercises. For the cable curls – maybe drop the weight client was moving head forward a lot each rep. Why were you twisting your client’s shoulders for the bicycle crunches? Could you think of some different core exercises may be more beneficial.
Client 1: What was the purpose of the weight small arm circles with plates? For a warm up – want to go through full range (without weight). Nice spotting for the bench press. Watch form on the standing barbell press – client was extending back and pushing head forward – may need to regress to a seated db press.
Client 2: Nice dynamic warm up (better than client 1) and exercises for pull workout.
Client 1: Nice coaching of the row- keep working on the hinge position for the bent over row. Save the bicep curls for the end of the workout. Nice option with the half kneeling row.
Client 2: May want to consider using safety pins in addition to spotting (good). Otherwise nice selection of exercises and loading.
Client 1: Think about your spacing – seated shoulder press set up pretty close to rig and blocking access to bars. Looked like mainly shoulders and traps for workout. Also set up really close to the rig for you triceps extension. If you really need use of a mirror remember we have the mirrors you can move around the room.
Client 2: Nice selection of exercises, pace of workout seemed a little slow. Why was your client rowing so slowly on the machine at the end? Also looked like he needed more knee extension. Also what was the purpose of super setting the lat pulldown with the rower? Did not seem to make sense with the structure of the rest of the workout.
Client 1: Better form today with the kb cleans and swings at the start – good coaching– now work on loading a bit more and explosiveness. For this client I would focus on the squat and press separate – client can lift more load in the squat and is limited with the shoulder press – also the board would be a better option to raise the heels (more stable). What was the purpose of the bosu squats with this client? Maybe single leg work would be more beneficial to challenge balance and core.
Client 2: Nice regression for the rear lunges & coaching, keep cueing tall posture. Using straps for the deadlift isn’t wrong – but your client seemed fairly new to the exercise so there is some benefit in building grip strength with the lift initially. Watch form on the Y-raises at the end – body weight may be enough resistance for this client for now – you can do some isometic holds if reps are too easy. For the slams - we want this exercise to be more explosive – cue your client to contract the abs and drive the chest down to slam the ball down, follow through.
Client 1: Nice option for teaching the kb deadlift. Overall pace/intensity of workout seemed a little slow. Think about using a few more compound movements.
Client 2: Think about spacing – you can goblet squat anywhere so try not to set up so close to the rig – you can use the rolling mirrors if you require mirror space. Same workout – same feedback.
Better workouts- keep trying to find challenging loads/ways to increase intensity.
Client 1: Watch form on the db flies. Watch form on the standing db press – stick to seated or maybe switch to a bar when standing.
Client 2: Save the face pulls for the end of the workout – focuses more on stabilizing muscles which may be fatigue when you go to perform the row variations later in the workout.
Evelyn: the incline push-ups/concentration curl warm-up wasn't the most effective approach you could have used. The barbell push-press was a nice choice. For the walking lunges, make sure you are standing in-front of your client when giving coaching cues.
Nam: during the incline push-ups, the bar was quite high (making the incline too easy). For the face pulls, the load looked a little too much (client was struggling holding her contraction). Try to really emphasize control over the movement with that particular lift.
Jakob: Good exercise selection (when deadlifting, it would be preferable to vacate the squat rack in our current set-up). When doing lunges, try and use more of the open gym space.
Evan: good spotting position for the back squat. You would want the safety arms a bit higher though (if client lost the bar forward, it would have a long way to go before being caught by the bar)
Client 1: Nice spotting on the back squat – safety pins were significantly too low.
Client 2: Spot at the wrists for the db shoulder press. Be aware of space in the gym – don’t set up the bench so close to the db rack – it blocks access for others. Nice coaching for the db row – sometimes take the foot on the ground out wider can help with the initial set up position.
Good selection of exercise for lower body – looked like some different variations to target specific areas of muscle (narrow stance leg press, good mornings etc.). May want to consider other options like goblet squats and single leg deadlifts – the exercises were not necessarily wrong just not very functional in terms of movement patterns. There is no real benefit in foam rolling the IT band (it isn’t a muscle, rolling it can actually aggravate it). Instead focus more on the quads and stay on the lateral quad, not the IT band. Nice intervals on the airdyne at the end.
Be aware of other people in the gym around you if someone is lifting weights and you need to access something wait until they are finished – do not enter their space while lifting weights. If your talking to your client its best to have them set the weight down – client was holding on the the bar for a while when you were talking. For the deadlift cue more knee bend – feet should be closer to hip width apart and cue bar tight to the body you may even want to consider a regression and use a kb while client works on form. The angle for the standing cable row was a little off with the handle you were using – lower so client can pull towards torso, have client take a more athletic stance to create a stable base. As previously mentioned the combo squat press move is not appropriate for this client – client needs to improve squat form so work on that first. For the band pull a parts – cue more shoulder retraction – client was moving through the elbows using more triceps.
Client 1: Good selection of exercises for the circuit – even though the pace/intensity is faster still work on having your client slow down his tempo for some of the exercises to ensure full form/full ROM. Watch the surroundings for the inverted rows.
Client 2: Similar workout with some different options– form with this client was looking better in terms of range of motion for exercises. Intensity looked like a good challenge for this specific client.
Client 1: Spotting on back squats good; safety pins too low. Nice selection of exercises for a lower body day and sequence.
Client 2: Watch form on the went over row – weight was drifting forward on an angle – want the bar hanging directly in front. Watch tempo with this client – tends to go fast and reduces ROM.
Client 1: Coaching the deadlift went well – I think your warm up exercises helped set the tone; form looked good with the trap bar – good job!
Client 2: Beware of barbell upright rows – it is good you used a wider grip, keep in mind that the bar variation can aggravate/contribute shoulder pain/issues. Make sure they are pain free – coach leading with the elbows – may want to consider cable option – easier on shoulders. When your client was doing core exercises at the end - you looked a little bored standing with your arms crossed - try and use some coaching cues/reinforce good form - engage with client more to keep the energy levels up.
Client 1: Nice combination of exercises at the start for core. Nice coaching for the squat. Watch the stance with the deadlifts – try closer to hip width so legs don’t block the hands from clearing. Think about a regression for the barbell deadlift for now – maybe a kb option and/or rope pull through. What was the purpose of the very slow pace row at the end?
Client 1: Intensity on the rower looked pretty low for a warm up. Nice spotting on the db chest press. You could probably increase ROM on the kb deadlift now. Overall good selection of exercises for full body workout. Have client step away from cable for chops for full ROM.
Client 2: Very similar workout.
Josh - nice overall assessment. It would have been good to pair BIA with body weight to get a better sense of potential muscle gain.
Owen - interesting that he wants to pursue weight loss. At 60 kg, he isn't very big to begin with... again, having a BIA to look at actual composition would have been helpful.
Very nice assessments for both Alyssa and Jamie (great detail on the injury histories).
Also like that you included multiple strength performance and movement screens, with corresponding notes on some ideas of what you plan on incorporating moving forward.
Just watch out for the units on client's weight - it appears you entered lbs instead of kg.
Client 1: Nice spotting on the back squat – safety pins need to be higher.
Client 2: If you are going to spot for the db press try and spot at the wrists – not elbows. Also watch elbow position – elbows were flared out to the shoulders try and tuck them in slightly. Otherwise form is looking good for most exercises don’t be afraid to find more challenging loads. Perform bicep curls after seated rows.
Client 1: Nice coaching for the deadlift. Be careful with the jumping lunges with this client – may want to regress to a reverse lunge and focus on form – knees looked a bit wobble and coming in as well as feet. Form is looking good with the goblet squats – watch the tempo – slow it down a bit – same with the step ups.
Client 2: Nice selection of landmine exercises in addition to other upper body exercises in the workout. Overall good coaching.
Todays workout seemed more cardio based. Warm up involved some jumping jacks and stretching. Then a lot of time spent on the treadmill. If client has a cardio/aerobic goal – consider doing more of a circuit workout with some resistance included or resistance training to compliment cardio workouts that are done on client’s own time. (as we discussed afterwards)
Client 1: Nice spotting for the back squats – safety pins should be higher. Watch the knee position on the leg press – even with a wide stance knees should stay in line with toes. Otherwise nice selection of lower body exercises – mostly machine based after the squats – could you think of any other free weight/body weight options.
Use a mixed grip when spotting for the bench press – you did switch eventually to a mixed grip. If you are going to spot with the incline db press – be ready to spot at the wrists not the elbows. Make sure you clean up all equipment when you are done using it (left plates on the bench press)
The db deadlift ROM was very minimal client was only moving about an inch – was there a reason for this? The pull through looked like a better option. Was the exercise with the kb after the Bulgarian split squats a deadlift or a squat? Over all the intensity of the workout seemed pretty light.
Client 1: Try coaching more for this client specifically for form and tempo – form looks a little sloppy with the various back exercises – shoulders were shrugged for the lat pull down and not enough hinge for the bent over row – looked like more of an upright row. Tempo was very fast for both as well. TRX inverted row – poor form – client moving neck a lot. What was the purpose of the alternating superman’s with the client – again the tempo was very fast and the form was a bit sloppy.
Client 2: Better coaching with this client. Watch the stride with the walking lunges – cue a slightly longer stride so that the knee does not drift over the toes
Client 1: Make sure you are in more of a ready position to spot your client for the various chest exercises. Nice selection of exercises for a push day – try and coach a little more – reinforce good form, cue where they should be feeling the exercises/squeeze. Etc.
Client 2: Rack pulls – may want to consider a barbell row instead to develop more back strength. Form looked sloppy with the lat pull down drop sets. Drop sets can be a useful for when client reach plateaus, in this case the range of motion and form was not great.
Client 1: Overall nice coaching for the back exercises – form was looking good. Selection and order of exercises made sense.
Client 2: Safety pins were really low for the back squat – may want to consider a goblet squat and work on ROM with this client. The weight looked really light for the kb swings – be careful super setting this with hamstring curls – may want to superset with a quad dominant exercise instead.
Client 1: Late 3 minutes. The pace of the workout seemed a little slow. Try decreasing the rest times or increasing the resistance for a more challenging workout. A cue physical cue for the seated row is to place your hand between the client’s shoulder blades (with permission) it looked like you were just giving your client a pat on the back
Client 1: Watch the excessive arching of the back for the overhead press. Lateral raises – cue lead with the elbow. Db kickback – cable option will provide more tension throughout the entire movement
Client 2: Be ready to spot at the wrists for db chest press – gives you more control over the weight and reduces the change of client dropping the weights inwards if you push at the elbows. Nice pairing of exercises for a superset. Nice correction for the db shoulder press – however I would still remain seated while working on form – just move the bench if you want the client to see the mirrors.
Client 1: Nice selection and order of exercises for a push day. For the chest stretch sometimes I find stretching both sides at once in the doorway is better to achieve a better stretch in the chest (less twisting and less stretch in the shoulder joint. Watch tempo/momentum of various exercises with this client.
Client 2: Similar workout. The rest intervals seemed a little long for the intensity of the workout. Be careful with the hanging windshield wipers – clients form was very sloppy – increased risk of backpain/injury with a flexed and twisting spine while hanging.
Client 1: Consider a reverse lunge instead of a forward stepping lunge – easier on the knees. If you need to incorporate calf raises – consider a step to get a bit of a stretch and full contraction of the muscle.
Client 2: Pins too low on the back squat – move up 1 or 2 notches and be ready to spot. Better exercise selection and order with this client.
try and have a little more slack on the battle ropes for bigger waves. Be careful super setting this exercise with rows. The ropes can be very fatiguing – may want to save to finish off with instead of super setting. For this workout this about the order of exercises and your superset pairings.
Client 1: Why not adjust the bench to support the clients back during the db shoulder press? Nice coaching and cues throughout different exercises. For the chest stretch sometimes I find stretching both sides at once in the doorway is better to achieve a better stretch in the chest (less twisting and less stretch in the shoulder joint).
Client 2: Nice coaching of different movements. Consider using a step for calf raises for a slight stretch and full contraction of the muscle if needed.
Client 1: Why did you let your client lift the loaded bar from the rig at squat height down to the floor? Why was your client not utilizing full range of motion for deadlifts? If you want to train calves – use a step to achieve a slight stretch and full contraction of the muscle. Make sure you clean up your equipment when you are done using it (left plates on the bench press).
Client 2: Watch your client’s posture – for the walking lunges her shoulders were shrugged up – cue shoulders down and back. Don’t touch your client when spotting unless they need help. Less knee bend on the seated row will make the exercise more comfortable for you client – so she can pull the weight towards her torso. Arms slightly in front for lateral raises (easier on the shoulder joint).
Client 1: Got into isolation movements early on – could you do more compound movements for an upper body day and save isolation movements for the last 10-15 minutes of the workout? The pace/intensity of this workout seemed a little slow. The push ups would have been better earlier on in the workout before the arms were fatigued with isolation movements.
Client 2: Try not to just count reps when your client is doing movement – use some coaching cues. Try and coach some more compound movements before getting into isolation movements like bicep curls. Your client is very chatty – keep trying to keep her focussed on the workout. Aim for more of an athletic stance with the low to high chop.
Client 1: Nice coaching for the back squats. Nice selection of lower body exercises – I liked the single leg exercises and order. For the box steps – use the side of the box without the clips.
Client 2: Nice selection of exercises for a pull day with challenging loads. Bent over rows- nice coaching first set was pretty upright but other sets much better hinge position
Client 1: For the single arm kb swing arm out to the side is fine – try not to have client rotating back (he was doing this when swinging with the right arm). Cue more of a hip thrust client was arching through back a lot – not sure if this was fatigue or if you need to regress and work on hinging more. I would stick with the modified hurdlers stretch for the hamstrings.
Careful with the plyo push ups – I am not sure what your rep range was I only caught the end but client looked very fatigue and form sloppy on the rep I saw.
Why did you have your client holding the dumbbells up on his back near the dumbbell rack while talking to him for so long? The position looked too far back and uncomfortable. Otherwise when he went to do the squats form looked good.
Better cueing for the seated row this week!
Plank progression – coach more stable hips or regress.
Try not to count every rep with your client – focus on some coaching cues. You did use come good cues but I also heard lots of counting.
Client 1: Nice call being flexible with your workout and changing exercises when the TRX area was crowded. Nice coaching and cueing for various exercise – watch the elbow position of the elbows for the push-up. Can you think of a different exercise for core strength with a rotating pattern than the Russian twist (most people struggle with correct form – risk for low back pain).
Client 1: For the db row – try and cue more of a hinge position to target the back muscles more (corrected later in the workout). Triceps kickbacks – better option for this exercise would be the cable machine – to provide tension throughout the movement, also would have preferred to see more compound movements before getting into isolation for arms and shoulders (only 20 minutes into workout). Why did you choose a band bicep curl for this specific client?
Client 1: You may want to consider breaking up your combo exercise – lunge with the bicep curl and shoulder press. You will be limited with the amount of weight you can use in this case based on the bicep curls – where as if you perform just the lunge you will be able to use a more challenging load for the legs and so on. The TRX row looked pretty easy for your client – watch her body language/facial expression for clues on intensity (also can ask client) – move her feet closer to the anchor for more of a challenge. Watch the ROM on the TRX chest press – elbows were going back too far. What was the purpose of performing bicep curls again – you already then in your combo exercise. Overall spend more time thinking about exercise selection and finding challenging intensities for various exercise for your client.
Professionalism – don’t call your client lazy. I heard you call him lazy a few times – even in a joking manner it could be taken the wrong way by your client or others watching/listening.
Once client has proper form for the seated row you don’t have to keep your hand there the entire time.
For the leg curl with the bridge – be sure to start with more extension in the knees. Tempo for various exercises was pretty quick – coach client to control the weight. For core exercises I would stick with exercises we have taught you that focus on stability.
Overhead walking lunges (compound) should be performed before leg curls (isolation)
Client 1: Began with some isolation exercises for arms – if client has a specific goal for arms I would still encourage you to choose some multi joint movements for the upper body, use different gripping options, and save isolation movements for the end of the workout ( last 10 minutes).
Client 2: Nice selection of exercises for a lower body day. I would program your deadlifts before the leg press.
Client 1: Today’s workout had a lot of different intervals on different equipment – it may have been better to choose one of those options and perform a strength workout and some condition at the end of the workout.
Client 2: Nice coaching and spotting for the back squat. Good exercise selection and order for lower body workout.
Client 1: Try to do a bit more coaching – for the deadlift you were watching a lot – sometimes it is good to reinforce good form or give cue reminders for your client.
Client 2: Isolation movements very early on in workout (15 minutes in bicep curls). Best to focus on compound movements with various grips and save isolation work for the end of the workout (last 10 minutes). Watch tempo client was performing some exercises very fast.
Lots of isolation movements today. What was the exercise at the start a facepull or a bicep curl? If client wants to focus on arms you still want to pick some compound movements – you can use various grips and save the isolation exercises for the last 10 minutes of the workout. You then went on to band pull aparts 30 minutes into the workout. Then to some core work -can you think of a better core exercise for stability rather than the flutter leg raises (focus on a lot of hip flexion, not very practical or functional)? Same for the Russian twist (low back rounding with twisting – may lead to lower back pain/issues.) What about planks and wood chop variations? Then back to isolation arm movements. Think about exercise selection and order. Finished with some slow motion rowing on the rowing machine.
Client 1: Watch tempo and form on the lat pull down – maybe reduce the weight so he can focus on proper form. Watch form on the pendlay row – client was moving through the low back – you increased the resistance.
Client 2: Nice coaching for the kb deadlift – sometimes cueing a strong grip can help with setting posture.
Drew: during the bench press, the j-hooks were too high.
Adam: during the walking lunge, make sure client's torso isn't leaning too far forward.
Also, really watch for and encourage greater depth on the squat. If necessary, drop the load so that your client can get closer to a 90 degree (or more) squat
Client 1: Nice option with the incline push up. For your second exercise I would have the bench slightly less upright for a better angle to incline press. Sometimes clients will feel a better chest stretch if you do a corner stretch with both arms at once or the dowel chest stretch (less twisting through the torso, less of a stretch on the shoulder).
Client 1: Watch form/tempo with the goblet squats – not sure if it was fatigue or not but clients low back was rounding a lot in the bottom and heels were lifting up off the floor – slow the movement down and reduce range of motion if needed – client doesn’t have to go for a deep squat – just break parallel.
Client 1: Nice coaching and corrections for the seated row. For the single arm db try to have client’s torso parallel with the floor – may need to move hand and knee farther apart and bend the leg on the floor more. For kickbacks – cable is a better option for tension throughout the movement.
Client 2: This client needs much more hinge for the bent over row – she was pretty upright. Make sure hands are evenly placed on the lat pull down – the left hand was very narrow and close to the centre; the right hand was at the bend of the bar.
Client 1: Nice coaching for the forward stepping lunge. For this client – if you really wanted to do calf raises you could perform them one leg at a time (without dbs) off a step for full range of motion. Watch form for the bird dog variation you did with the ankle weights – back was sagging a lot – nice correction with the twisting.
Client 1: Watch the rest periods and intensity of the workout – at times the rest periods seemed too long for the intensity of the workout. Was the rope exercise for the triceps or the lats? It was hard to tell with form – if triceps pulldown – isolate the movement by moving at the elbow only – if a straight arm lat pull down keep the elbows straight.
Client 2: Lateral raises 15 minutes into workout. Are there any other compound movements you can do with your client? If goal is to improve strength you are better to stick with compound movements. Move the backrest to the full upright position for the shoulder press. I am not sure what the exercise was after the front raises was – if it was a reverse fly cue your client to lean forward more (hinge) to engage the proper muscles. The angle of pull for the bicep curl on the cable machine should be more up and down and not on such an angle. It would have been a good idea to start with push ups (compound).
Client 1: Might want to try a neutral grip for the shoulder press – also cue client to extend the elbows he was making more of an arc through the shoulders. Think about use of space - you had your client doing push ups in a very busy area – try to utilize the space more. Session ended about 10 minutes early.
Client 2: What was the purpose of the flys from the floor with the legs full extended – followed by a renegade row with a push up. Think about your order of exercises. For the med ball slams you want to fully extend overhead and slam down – may need to go with a lighter ball while you work on form. For some exercises you may want to think about separating them from a circuit so your client can focus on power with proper rests between sets so he doesn’t fatigue (the med ball chest pass with the broad jump) and maybe just spend the last 10-15 minutes on conditioning at the end of the workout. Encourage your client to move around or at least stay standing on his rest periods.
Client 1: The lunging and the walkouts looked like a good warm up, as well as the band pull a parts I would stick with those choices and leave out the db external rotations (better used with bands and as a corrective after a workout). Nice spotting for the incline db press – form was looking good – could increase weight here.
Drew: overall solid workout. Exercise order could be been improved, but it was likely due to equipment access issues.
Adam: I like that you were working to try and improve his squat mechanics. Using a full 2x4 is going to likely be too much of a heel lift, it's better to go with someone not quite so tall.
Make sure you are aware of your spacing. At one point you placed your wheelchair in a position where a client on the leg curl almost kicked you. It's important that you aren't endangering yourself or others with where you are stationed while people are working out.
Overall, the deadlift set-up was sound.
During the walking lunge, your client had a bit of forward knee glide. Giving the choice of where the load was (overhead), this can commonly happen. You might find it more effective to load with dumbbells at the side, or with a front loaded barbell (on the clavicles) to allow your client to focus on sitting back more than drifting forward.
Last, before programming an exercise that requires a step, make sure you are familiar/comfortable with the equipment in the training space so that you are able to get the exercise set up quickly and safely. If this were a paying client, they might get frustrated waiting for their trainer who is uncertain about how to set up the next station.
Client 1: Nice coaching for various lower body exercises – don’t be afraid to increase the weight for more of a challenge when form is looking good. For the goblet squat – not sure if you wanted the client to hold it with the handles pointing into the chest – you may find that with the more traditional goblet close to the chest will help maintain a more upright back position.
Client 1: Client was late. Spent all of time on the treadmill – even though client may have cardio goals – a circuit style of training would be of benefit to improve endurance while also working on form for various movements (as already discussed a few weeks ago). Best to give cardio work on own time that way your client can benefit more from your coaching for various exercises. Consider the purpose of foam rolling after cardio work on the treadmill.
Front squat - J hooks were too high for the front squat – client had to come onto toes to unrack and re-rack. Olympic grip looked good not sure why you told the client to switch to a cross grip. Safety pins were too low. Left knee was caving in on the squat.
DB chest press – the bench was only 1 inch away from the other bench beside it and another bench in front. Spotting – think about your position relative to your client – it looked like you were trying to spot – but if client needed assistance there were two issues – you had a piece of paper in your hand and you would not be able to grab onto the wrist- too far way.
Seated row – have client sit farther away so that he does not have as much knee bend and a better line of pull.
Plank variation – not sure what the purpose of client handing you the paper was for 45s – client was rocking a lot side to side and arching back doing this – form was not great in the plank. Sometimes doing the basics really well is the best. Focus on proper static plank – elbows should be under shoulders, nice straight line in the back, hips square, etc. Once client masters this you could consider a shoulder tap or raising one arm or leg, etc.
The push-ups with the shoulder taps that you did would have been a good option in place of the plank exercise.
Walking Lunges – why did you force your client to use the Olympic bar for the walking lunges? I heard him ask to use the smaller barbells – he was concerned about the bar being to long – not practical for space and safety reasons. (rightfully so). This was a poor choice for our space and not necessary. He walked right over you with the bar a couple of times (safety concern). You could have easily done this exercise front loaded with the smaller pre-set barbells or using db at the side (easiest when client fatigues to drop).
Client 1: Could this client use dbs instead of resistance bands? Think about spacing – there was lots of room today and you were set up pretty close to Rachel and her client. Squats are looking better and you could tell it was more challenging for your client. For the push up coach more retraction in the shoulders for the push-up.
Client 1: Nice selection of exercises for a pull day. Good coaching for the single arm cable row, may want to consider a staggered stance.
Client 2: Watch depth and tempo on the goblet squat. The pelvis was tilting and the back rounding in the bottom position – coach your client to slow down a bit and control the movement – may need to stop before the lower back rounds.
Client 1: Think about spacing – there was lots of room today and you were set up pretty close to Brooke and her client. Try and incorporate more compound movements and save isolation movements for the last 10 minutes of the workout (lateral raises and curls about 20 minutes into workout). Triceps kickbacks are best done with a cable if you need that specific exercise – you will be limited with the weight you can do with the db – only really feel the exercises in the end range – cable it a better option for tension. Your incline push-ups should have been performed before your isolation exercises for arms and shoulders.
Client 2: Stand behind client to spot for the shoulder press.
Watch form on the seated row – last few reps client was cranking her neck forward to complete the reps – sign the weight it to heavy – may cause neck pain over time. Try to incorporate more compound moves before moving into isolation exercises like bicep curls (save for the last ~10 minutes of the workout). At times the energy levels seemed a bit low – you looking around the room or at your watch, other times it was good with you talking to your client.
Huntre: with the range of motion Huntre was doing her deadlifts at, it would have been better to set her up with rack pulls (set the safety arms low on the rig and have her move the load from there).
In the front squats, remember to cue your client to keep her elbows as far forward as possible - to ensure the bar doesn't slip down during the lift. Also, try and coach her through a greater ROM (she was stopping in roughly a 1/2 squat position).
During the chest press, ensure you remain in a position where you can spot, should your client require one. You tended to walk around observing, but in the event she failed, you wouldn't have time to provide assistance.