evolve with sarah coaching
Custom Programming, Women's Training, BodybuildingThis is the exact program I will be doing for myself over the next 16 weeks while I work through a deficit plan. Shoulders and Glutes are the main focus.
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
Evolve pigeon pose
2 x 0:30
B2
evolve couch stretch
2 x 0:30
C
evolve glute extension
3 x 15
D
Evolve-Assisted Dumbbell step down
3 x 10
E
evolve leg press
3 x 10
F
Evolve- DB RDL
3 x 10
G
Evolve seated hamstring curls
3 x 15
H
Evolve-laying leg raises
3 x MAX
A1
Evolve-foam roll upper body
1 x 2:00
A2
Evolve Foam Roll Thread the Needle
1 x 2:00
B
Evolve half kneeling landmine press
3 x 12
C
Evolve seated DB overhead press
3 x 10
D
Evolve seated Db lateral
3 x 12
E
Evolve-Flat Neutral DB press
3 x 10
F
Evolve-DB front raises alternating
3 x 15
G
Evolve B stance Rope crunch
3 x 15
A
Evolve - Foam Roll lower body
1 x 2:00
B
Evolve pigeon pose
3 x 0:30
C
evolve couch stretch
3 x 0:30
D
Evolve SL RDL w Med Ball
3 x 12
E
Evolve straight leg glute kickbacks
3 x 15
F
Evolve-Assisted Bulgarian Split Squat
3 x 10
G
evolve smith machine FFE step back lunge shin tap
3 x 10
H
Evolve -B stance DB RDL
3 x 12
I
Evolve hanging leg raises
3 x MAX
A
Evolve-foam roll upper body
1 x 2:00
B1
Evolve-flexion & extension on foam roller
1 x 1:00
B2
Evolve-thread the needle on foam roller
1 x 2:00
C
Evolve close grip supinated pulldown
3 x 15
D
Evolve machine neutral row
3 x 12
E
Evolve Bentover overhand row
3 x 12
F
Evolve Triset drop set for shoulders
3 x 15
G
Evolve Db bicep curl drop set
3 x 15
H
Evolve cable lateral raises from knee
3 x 12
I
Evolve Neutral tricep pressdown
3 x 15
J
Evolve captains chair leg raises
3 x MAX
