evolve with sarah coaching
Women's Training, Bodybuilding, Strength & Conditioning, Functional TrainingThis is a full body 3 day program for women who want to get strong and feel good in their body! The focus is on glutes and upper body; 5 movements per day plus a warm up with movement prep
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Evolve-foam roll upper body
1 x 2:00
A2
Evolve - Foam Roll lower body
1 x 2:00
B
Evolve glute bridge ISO hold
3 x 0:30
C
Evolve-45 degree hip extension
2 x 12-15
D
Evolve Med Ball B stance Heel supported RDL
3 x 10-12
E
Evolve single arm Neutral pulldown
3 x 8-12
F
Evolve-FFE step back lunge Bilateral DB grip
3 x 8-12
G
Evolve SA cable row
3 x 12-15
H
Evolve face away cable curls
2 x 12-15
I
Evolve high plank leg lift
3 x 10-15
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
B
Evolve-Glute bridge with foam roller
3 x 10
C
Evolve assisted step down
3 x 8-10
D
evolve leg press
4 x 6-10
E
Evolve-DB Floor press with Glute Bridge
3 x 8-12
F
Evolve shoulder triset drop set
3 x 15-20
G
Evolve cable lateral raises from knee
2 x 8-12
H
Evolve Copenhagen hold
3 x MAX
A1
Evolve-foam roll upper body
1 x 2:00
A2
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
C
Evolve SL DB Hip thrust off bench
3 x 10-15
D
Evolve straight leg glute kickbacks
3 x 10-15
E
Evolve Kickstand RDL contralateral hold
3 x 8-12
F
Evolve-Assisted Lat pull-up
3 x 5-10
G
Evolve Neutral tricep pressdown
3 x 12-15
H
Evolve-Bear pose with foam roller/med ball
3 x MAX
