It's all about hustle & balance !
That's why I started recording and journaling what I was doing. I figured I wasn't the only one struggling to find balance in a life where the hustle doesn't stop. I wanted to find a training schedule that required less time and still provided me the body composition I wanted.
So this program is where you're going to learn that you can wrangle life and have the body you want ! Who doesn't want better glutes?
I love training with others and I love sharing what I have learned as a coach, mom and as an athlete. So I would be stoked to have you apart of the team!
Week # 1 : Baseline
Week # 2 : Increase Intensity
Week # 3 : Increase Volume
Week # 4 : Assess Implements & Lifestyle
Recommended Program Length : 4-12 weeks
Program Difficulty: Scalable from Beginner to Advanced
xo Coach Kay
FeaturesA1
Incline DB Bench Press
A2
Lat Pulldown
B1
T-Bar Row
B2
DB Arnold Press
C1
DB Bicep Curls
C2
Tricep Rope Pulldowns
A
RDL
B
Leg Press
C
Hip Thrust - Bodyweight
D
Front Foot Elevated Split Squat
E
Prone Machine Hamstring Curl
A
DB Shoulder Press
B
Half-Kneeling DB Shoulder Press
C1
Barbell Upright Row
C2
DB Lateral Raise
C3
Anterior Delt Raise
D1
Rear Delt Flyes
D2
Band Face Pull
A
Reverse Hyper
B
Copenhagen Plank
C1
Abductor
C2
Variating Monster Walks
D
Dead Bug
E
DB Farmer's Walk
A
Leg Press
B
Squats
C
Walking Lunges
D
Back Extension
E
Leg Extension
For not just being you - but for believing in me as a coach. I'm stoked to have the opportunity to work and train with you! NOW let's crush our goals !
Start My 7-Day Free TrialWhen you join a team you’re getting more than programming, you’re joining an online community.