evolve with sarah coaching
General FitnessThis is an intermediate program designed to get you lifting weights; mostly cables and dumbbells with some machines. It is best to be at a gym for this. Leg days are glute dominant and upper body shoulder dominant to give use a nice hourglass look.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Evolve - Foam Roll lower body
1 x 2:00
B1
Pigeon pose
2 x 1:00
B2
couch stretch
2 x 1:00
C1
Glute bridge with foam roller
2 x 15
C2
dead bug
2 x 10
D
Straight leg cable kickbacks
3 x 20
E
Evolve -Cable step down
15, 12, 10
F
Neutral leg press
15, 12, 10
G
Evolve- Abduction
3 x 20
H
Evolve-laying leg raises
3 x MAX
I
Tabbatta
3 x 4:00
A1
Foam roll upper body
A2
Evolve Foam roller flexion/extension
1 x 1:00
A3
Foam roll thread the needle
B
Evolve-Deficit Push ups
2 x 12
C
Neutral Pullup
12, 10, 8, 6
D
Single Arm Dumbbell row
12, 10, 8
E1
Standing Dumbbell Lateral Raises
20, 15, 10
E2
Standing Dumbbell alternating Front raises
20, 15, 10
F
Evolve-Incline dumbbell bicep curls
3 x 15
A
Evolve - Foam Roll lower body
1 x 2:00
B1
Single Leg Hip Thrust off bench
2 x 15
B2
Walking lunge + runners knee
2 x 10
B3
Side Plank
2 x 1:00
C
Evolve-45 degree hip extension
3 x 15
D
Evolve-Assisted Bulgarian Split Squat
12, 10, 8
E
Evolve-Dumbbell RDL
12, 10, 10, 8
F1
leg extension
3 x 15
F2
seated hamstring curls
3 x 15
G
high plank to down dog
3 x 10
H
Tabatta
3 x 5:00
A1
Foam roll upper body
1 x 2:00
A2
Evolve Foam roller flexion/extension
1 x 1:00
B
Foam roll thread the needle
C
Evolve-Half kneeling landmine press
3 x 12
D
Z press
15, 12, 10
E
cable lateral raises from knee
3 x 12
F1
cable front raises with the rope
3 x 15
F2
seated dumbbell lateral raises
15, 12, 10
G
Rope tricep press downs
3 x 15
H
Evolve-Forearm plank
3 x 1:00
Conditioning
A
Circuit A
Row 1000m step back lunges x20 (alternating) Row 800m High knees x20 Row 600m push ups x15 Row 400m Sit ups x15 Row 200m x10 burpees
