Square 1
Alexander Training
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.
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
G
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
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
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
Kathryn Alexander
I love exercise and I'm pumped to show you how it can change your life!
Learn how to lift and build your strength and confidence - start today!
Get Square 1
