evolve with sarah coaching
Strength & ConditioningWe’re building on the foundation from Phase 1.
This phase continues to focus on strength and hypertrophy with structured progressions and intentional effort. You’ll see more clarity in your loading, with RIR guiding how hard you push each set.
Stay consistent, move well, and trust the process.
Let’s evolve.
— evolve with sarah coaching
1 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
kneeling wall march
2 x 5
B2
Evolve-Bear pose with foam roller/med ball
2 x 1:00
C
Walking lunge + runners knee
2 x 10
D
straight leg glute kickbacks
3 x 15
E
Evolve-Assisted Dumbbell step down
3 x 12
F
Smith Machine Squat
10, 8, 6
G
lateral lunge
3 x 12
H
Evolve-Prone hollow hold
3 x 1:00
Tabatta
I
This can be done on a rower, or ski erg, if you want to do kettlebell swings or the assault bike you can do that oo bur your legs may already be tired! For 4 minutes you will do 20 seconds on, 10 seconds off and then rest 2 min repeat total working time will be 8 minutes total rest time 4 minutes total time 12 min
A1
Evolve-foam roll upper body
1 x 2:00
A2
Evolve Foam roller flexion/extension
1 x 2:00
A3
Foam roll thread the needle
1 x 2:00
B1
Evolve-Half kneeling landmine press
3 x 12
B2
high plank to down dog
3 x 10
C
Evolve-Assisted Lat pull-up
3 x 10
D
Evolve-Bentover overhand barbell row
10, 8, 6
E1
Evolve-DB lateral raises
3 x 15
E2
Standing Dumbbell alternating Front raises
3 x 15
F
SA face away bicep curls
3 x 15
G
Evolve-Cardio
1 x 30:00
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
Evolve-Glute bridge with foam roller
2 x 15
C2
walking lunge + runners knee + sl ddl
2 x 10
D
side plank
3 x 1:00
E
Evolve-GHD glute extension
3 x 15
F
Evolve- Front Foot elevated step back lunge
3 x 10
G
Evolve- DB RDL
3 x 10
H
Evolve-leg extensions
3 x 15
I
Evolve-Adduction
2 x 15
A
Evolve-Tabatta
2 x 5:00
A1
Evolve-foam roll upper body
1 x 2:00
A2
Evolve-flexion & extension on foam roller
1 x 10
A3
Evolve-thread the needle on foam roller
1 x 5
B1
Evolve-Dumbbell external rotations
2 x 15
B2
Evolve-Half kneeling landmine press
2 x 12
B3
Evolve-Prone hollow hold
2 x 1:00
C
Evolve-Z press
3 x 15
D
Evolve-ez bar high pulls
3 x 15
E
Evolve -Chest supported DB lateral raises
3 x 15
F
Evolve-cross body cable tricep extension
3 x 15
A
Evolve-Cardio
1 x 30:00
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
