Coach Shane Miller
Personal Training6 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Basic Lower body prep
2-3 Rounds (Pick 2-3 of the list below) 10-15 Goodmornings (banded, barbell, back extension rack) 10-15 Heels elevated goblet squat 5-10 ea side Cossacks (side-to-side lunge stretch) 5-10 ea side Samson Stretch 10 90/90 Hip Swithc
B1
Good Morning
3 x 12
B2
Couch Stretch (Hip Flexors)
3 x 0:30
C1
Machine Seated Knee Extension
3 x 12
C2
Seated Hamstring Curl
3 x 12
D1
Lat Pulldown Machine - Plated Loaded
3 x 12
D2
Machine Seated Row - Plate Loaded
3 x 12
E1
EZ Bar Reverse Curl
3 x 12
E2
Arnold's (DB Biceps Curl)
3 x 12
Prep
A
Shoulder Prep Circuit
1 Round of 5 - Band Shoulder Pre-Hab
B
Bench Press
3 x 3
C
Seated Decline Plate Loaded Chest Press
3 x 10
D
Low Cable Fly
3 x 10
E
Tricep Pushdown
3 x 10
Prep
A
Basic Lower body prep
2-3 Rounds (Pick 2-3 of the list below) 10-15 Goodmornings (banded, barbell, back extension rack) 10-15 Heels elevated goblet squat 5-10 ea side Cossacks (side-to-side lunge stretch) 5-10 ea side Samson Stretch 10 90/90 Hip Swithc
B1
Machine Hip Thrust
3 x 12
B2
Couch Stretch (Hip Flexors)
3 x 0:30
C1
Machine Seated Knee Extension
3 x 12
C2
Seated Hamstring Curl
3 x 12
D1
Preacher Curl
3 x 12
D2
Hammer Curl
3 x 12
Prep
A
Shoulder Prep Circuit
1 Round of 5 - Band Shoulder Pre-Hab
B
Bench Press
6 x 6 @ 60 %
C1
Cable Facepull
3 x 10
C2
Elevated Child's Pose
1 x 0:30
D1
Split Stance Overhead Tricep Extension
3 x 12
D2
Standing Cable Bicep Curl
3 x 12
A
Rest
For Completion
Prep
A
Shoulder Prep Circuit
1 Round of 5 - Band Shoulder Pre-Hab
B
Bench Press
10, 5, 3, 1, 1, 1 @ 50, 60, 70, 80, 90, 101 %
Emma
Mom of 6 kids
Verified Athlete"With 6 kids, it's often difficult to get to a traditional gym. There are so many factors out of my control it's hard to predict a consistent time to work out. With Shane's programming and guidance, I can work out in my garage gym at any time. Shane builds the perfect workout for me and my situation."
Dr. Williams
Surgeon
Verified Athlete"Being a surgeon, my schedule is all over the place. I have had to cancel so many personal trainer sessions because I got called into the hospital. Working virtually with Shane feels like the experience of a trainer but not the restrictions. Shane's workouts are challenging but precisely what I need."
Ethan
All-American Lacrosse Player
Verified Athlete"I worked hard on my own and had a few trainers. When I needed to take my training to the next level, I came across Coach Miller. His program, nutrition, and supplementation advice maximized my play like I never imagined. He is a big part of my opportunity to play college lacrosse. Thanks Coach!"
When you join a team you’re getting more than programming, you’re joining an online community.
Virtual Personal Coaching
Virtual Personal Coaching
Virtual Personal Coaching
