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Alexander Training

General Fitness, Miscellaneous, Other
Coach
Kathryn Alexander

This program is for the beginner, or the person who wants to start over. Learn the basics of lifting, how to use the gym, and lay the foundation for building your strength and confidence.

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Learn from the beginning
Learn how to apply great form, how to use gym equipment, and how to have confidence every time you walk into the gym.
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Your Questions Answered
In-app videos, explanations and messaging so you are never on your own
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Grow Into Your Strength
Progressive workouts begin where you are, and lead you into a stronger and more capable lifter.
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Your Numbers Tracked and Stored
The app works for you to track your specific data and encourage continued progress.
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Expertly Planned Programming
I have been a personal trainer for 17 years, and can't wait to help you get started!
Features
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Access to your coach
I will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
I will teach you how to lift, how to use the gym, and help you succeed through an app that is personalized for you.
Equipment
Required
dumbbells, bands, machines
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Sample Week
Week 1 of 6-week program
Monday
Week 1A

A

Walk

1 x 5:00

B1

Squat, no weight

2 x 10

B2

Standing dumbbell overhead press

2 x 10

C

Shoulder movement exploration

1 x 2

D1

Goblet squat

3 x 10

D2

Standing dumbbell overhead press

3 x 10

E

Lat pulldown

3 x 10

F1

standing side stretch

2 x 0:20

F2

Hip flexor stretch, standing split stance

2 x 0:20

F3

hip flexor stretch standing

2 x 0:20

Overview

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Great job! You did it! How did it go? On the next slide, you'll see an opportunity to leave me a message about how it went. Let me know! Please feel free to ask any questions as well. I can't wait to hear! -Kathryn

Wednesday
Week 1B

A

Walk

1 x 5:00

B1

Squat, no weight

3 x 10

B2

Standing dumbbell overhead press

3 x 10

C1

Dumbbell shrugs

3 x 15

C2

Split stance stationary lunge

3 x 5 @ 0 lb

D

Hammer Strength high row

3 x 10

E

Hammer Strength chest press

3 x 10

F1

chest stretch standing

2 x 0:20

F2

standing hamstrings stretch

2 x 0:20

Friday
Week 1C

A

Walk

1 x 5:00

B1

Squat, no weight

2 x 10

B2

Standing dumbbell overhead press

2 x 10

C1

Goblet squat

3 x 10

C2

Lateral raise

3 x 10 @ 5, _ , _ lb

D

Lat pulldown

3 x 10

E

Pushups on bar

3 x 10

F

Pallof press

2 x 10

G

Reach for the sky

1 x 5

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Start Your Journey Today!

Learn how to lift and build your strength and confidence - start today!

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