evolve with sarah coaching
Women's TrainingPhase 2 of the DB only program is a progression of of phase one but phase 1 is not necessary to excel at phase 2. With proper technique, tempo and gradual increase of weights over the 6 weeks you will see gains in muscle tone and strength! This phase offers steady state cardio post workout as well for those of you who are looking for a little extra!
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Evolve - Foam Roll lower body
1 x 2:00
A2
Evolve pigeon pose
2 x 1:00
B
evolve couch stretch
2 x 1:00
C1
Evolve Single Leg RDL assisted
3 x 12
C2
Evolve-Forearm plank
3 x 1:00
D1
Evolve Glute Bridge off floor
2 x 20
D2
Evolve Frog pump
2 x 20
E
Evolve -B stance DB RDL
3 x 12
F
Evolve Goblet Squat
3 x 12
G
Evolve Step back split squat shin tap
3 x 12
H
Evolve Copenhagen hold
3 x 1:00
A
Evolve steady state cardio
1 x 25:00
A1
Evolve-foam roll upper body
1 x 2:00
A2
Evolve chest opener on Foam roller
1 x 2:00
A3
Evolve-thread the needle on foam roller
1 x 0:30
B1
Evolve Dumbbell arm bar + press
2 x 10
B2
Evolve half kneeling SA overhead press
2 x 12
C
Evolve Single Arm DB row
3 x 12
D
Evolve Incline Db Press
3 x 12
E
Evolve-chest supported rear delt fly
3 x 20
F
Evolve seated Db lateral
3 x 12
G
Evolve Bench Dips
3 x 20
A
Evolve steady state cardio
1 x 25:00
A1
Evolve - Foam Roll lower body
1 x 2:00
A2
Evolve pigeon pose
2 x 1:00
A3
evolve couch stretch
2 x 1:00
B1
Evolve Single Leg RDL assisted
2 x 12
B2
Evolve Lateral Lunge
2 x 12
C
Evolve DB step up
3 x 10
D
Evolve Full range of motion step back lunge
3 x 10
E
Evolve DB hip thrust with iso hold
3 x 15
F
Evolve Kettlebell get up
3 x 15
A
Evolve steady state cardio
1 x 25:00
A1
Evolve-foam roll upper body
1 x 2:00
A2
Evolve-flexion & extension on foam roller
1 x 2:00
A3
Evolve-thread the needle on foam roller
1 x 2:00
B1
evolve banded underhand pull aparts
2 x 15
B2
Evolve-DB external rotation
2 x 15
C
Evolve bent over Ts and Ys
3 x 12
D1
Evolve standing DB overhead press
3 x 20
D2
Evolve-DB lateral raises
3 x 20
D3
Evolve dumbbell front raises alternating
3 x 20
E
Evolve-Flat Neutral DB press
3 x 12
F
Evolve-Incline dumbbell bicep curls
3 x 15
G
Evolve forearm to high plank
3 x 10
A
Evolve steady state cardio
1 x 25:00
A
Evolve steady state cardio
1 x 25:00
