evolve with sarah coaching
Women's Training, Bodybuilding, General FitnessThis is the third program out of the dumbbell only program. It does not need to be completed post first or second program. This is designed for women who are working out at home with limited equipment. The focus is on strength, proper movement, and aesthetics. Always a nice focus on glutes and shoulders with a good amount of core work!
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 1:00
B2
evolve couch stretch
2 x 1:00
C1
Evolve-Glute bridge with foam roller
3 x 10
C2
Evolve-Bear pose with foam roller/med ball
3 x 1:00
D1
Evolve SL DB Hip thrust off bench
2 x 15
D2
Evolve DB front rack shin tap
2 x 12
E
evolve SL RDL w knee drive
3 x 12
F
Evolve Sumo dumbbell deadlift
4 x 12
G1
Evolve static curtsey lunge
2 x 12
G2
Evolve single leg sit up
2 x 15
A1
Evolve-foam roll upper body
1 x 2:00
A2
Evolve-flexion & extension on foam roller
1 x 2:00
B
Evolve bird-dog row
3 x 12
C1
Evolve Kettlebell bottom up press
3 x 12
C2
Evolve -Chest supported DB lateral raises
3 x 12
D
evolve gorilla row
3 x 12
E
Evolve bicep curl drop set
2 x 15
A
Evolve - Foam Roll lower body
1 x 2:00
B1
Evolve pigeon pose
2 x 1:00
B2
evolve couch stretch
2 x 1:00
C1
Evolve-Glute bridge with foam roller
3 x 10
C2
Evolve-Bear pose with foam roller/med ball
3 x 1:00
D1
Evolve Kickstand RDL contralateral hold
2 x 12
D2
Evolve goblet cossack squat
2 x 12
E
Evolve Kbell get up
4 x 10
F1
Evolve- DB RDL
3 x 10
F2
Evolve prone hollow hold knee to elbow
3 x 10
A1
Evolve-foam roll upper body
1 x 2:00
A2
Evolve-flexion & extension on foam roller
1 x 2:00
B
evolve push-ups
3 x MAX
C
Evolve seated Db lateral
3 x 12
D
Evolve 15 degree incline press
3 x 12
E
Evolve floor press with legs up
3 x 10
F
Evolve shoulder triset drop set
2 x 15
