If you're new to fitness or have been away from training for a while, look no further! This program will have you WANTING to train, help you feel exercise savvy, and provide the support you need to find your rhythm! This program is designed to help you learn how to train YOURSELF, by building confidence in your movement skills, and providing all the support you need as you lay down the foundations.
This program will help you build strength and mobility either at the gym OR at home, provide structure to your training for faster results, and guidance from an experienced coach to provide modifications to exercises, and help you work around any tightness, niggles & injuries to keep you moving!
What's included:
Hybrid of at-home and gym-based training
3 x full body gym-based days with optional “add-ons” including cardio, rehab or core work
4 x follow-along 15-20 minute strength and mobility workouts (body weight or minimal equipment) for if you cannot get to the gym or have limited time
1 x beginners Tabata workout (for home or gym)
1 x full body mobility day (for home or gym)
Additional "body care" practices including stretching, meditation, breath work, lymphatic stimulation, fascia release and nutrition suggestions.
Experienced coach providing weekly technique review & support for exercise modification
Access to evidence-informed nutritional education, support & resources designed by a clinical nutritionist & naturopath
PLUS Bonuses:
Video demonstrations and cues for every exercise, including moves from my own personal exercise library
Supportive community and coach to keep you motivated and accountable via the team chat
Discounts for nutrition/naturopathy consultations and all clinical supplements, herbs & formulas (purchase at less than retail!!!)
Please note: Price in USD
A
Plantarflexion to Dorsiflexion Ankle Stretches
1 x 1:00
B
Active Ankle Circumduction (Clockwise to Counterclockwise)
1 x 1:00
C
Plantar Fascia Massage Ball Release
1 x 1:00
D
Alternating Great Toe And Lesser Toe Extension
1 x 1:00
E
Interdigital Web Space & Inter-metatarsal Ligament Lymphatic Stimulation
1 x 2:00
A
Cardio implement of choice
1 x 5:00
B
Rock Back to Hip Opener
1 x 8
C
Dead Stop Goblet Squat - Bicycle Seat Reference
3 x 12
D
Dumbbell Seal Row (with or without dead stop)
3 x 10
E
Tall kneeling Dumbbell Curl to Single Arm Alternating OH Press
3 x 8
F
Prowler/Sled Push
2 x 30
A
SFF Follow Along 1 - Band Upper Body
1 x 15:00
B1
Cat-cow
1 x 1:00
B2
Banded Bear Push Up To Plank
3 x 0:45
B3
Tall Kneeling Band Halo
3 x 0:45
B4
Tall Half Kneeling Banded Tricep Extension with Side Kickstand
3 x 1:00
B5
Prone Band Press
3 x 0:45
B6
Assisted Up & Downs
1 x 1:00
B7
Heart Opener (Yoga Block)
1 x 2:00
A
Cardio implement of choice
10 x 0:30
A
SFF Follow Along 2 - Body Weight Full Body
1 x 20:00
B1
Bear Crawl (Walks Forward & Backward)
3 x 1:00
B2
Cook Bridge - On Toes (with progression)
3 x 1:00
B3
Prone Y Raises
3 x 0:30
B4
Tempo Eccentric Assisted Push Ups
3 x 1:00
B5
B Stance Body Weight Split Squat (with modification)
3 x 1:00
B6
Dead Bug - Neutral Spine (with modification)
3 x 1:00
A
Cardio implement of choice
1 x 5:00
B
Scapular CARS - Low kneeling
1 x 1
C
Dumbbell Bench Press
3 x 10
D
Body Weight Slow Lower Step Down (Hand Supported)
3 x 8
E
Single Arm Cable Row with Floor Adaptation
3 x 8
A1
Adductor Rock to Thread the Needle (foam roller)
3 x 10
A2
Prone Band Press
3 x 10
A3
Bottoms up KB or DB reach with SL abduction and modification
3 x 8
A4
Frog to Pigeon
3 x 8
A5
Seated Wall Angels
3 x 10
A6
Posterior Expansion Breathing with Med Ball
3 x 10
A
SFF Follow Along 3 - Band Block Microband Full Body
1 x 20:00
B1
Half Kneeling Hip Opener with Thoracic Rotation
1 x 2:00
B2
Quadruped Straight Leg Hip Extension to Abduction
1 x 1:00
B3
Body Weight Lunge Pulses (with modification)
3 x 1:20
B4
Side Plank from Knees with Adduction Iso (Block)
3 x 1:00
B5
Prone Field Goal
3 x 0:45
B6
Low Quadruped Serratus Clocks
3 x 0:45
B7
Heart Opener (Yoga Block)
1 x 2:00
A
Cardio implement of choice
1 x 5:00
B
Supine Bilateral Overhead Reach
2 x 10
C
Floor Seated Narrow Grip Pulldown
3 x 10
D
Ipsilateral Static Lunge
3 x 8
E
Bear with Drag Through
3 x 10
A
SFF Follow Along 4 - Body Weight Lower Body
1 x 15:00
B1
Narrow Glute Bridge with adduction cue
3 x 1:00
B2
Rainbow Side Plank (V Shape)
3 x 1:00
B3
Body Weight Hinge to Squat (with modification)
3 x 1:00
B4
Bird-Dog (with modification)
3 x 1:00
B5
Body Weight Lunges Prayer Rotation (with modification)
1 x 2:00
A
Cardio implement of choice
10 x 0:30
A
Cardio implement of choice
1 x 5:00
B
Microband Body Weight Squat
8 x 0:20
C
Knees to Elbows with Modification
8 x 0:20
D
Explosive Lateral Band Press
8 x 0:20
E
Assisted Side Plank
F
Band Seated Row (Knees Bent)
8 x 0:20
G
90/90 Alternating Floor Press
8 x 0:20
15 years coaching beginner and intermediate athletes as a qualified personal trainer, Bachelor of Health Science in Nutrition & Dietetic Medicine and Naturopathy, INBA Body Building Competitions 2015 & 2016, qualified hypnotherapist & personal experience in spinal rehabilitation and regenerating from chronic illness.
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