Programs
Programs
Strength Training Basics: 12 week program for the beginner
Core Performance: 6 week program for the runner or yogi
Elevate with Lindsay: a monthly program subscription (coming soon)
Strength Training Basics
A 12 week program designed for beginners, or anyone wanting to to learn the basics, increase strength, and build muscle tone.
We know strength training is beneficial for us but where do we start? Most “beginner” programs aren’t actually beginner and they skip the foundational movements and go straight to weights that actually aren’t very functional. I include balance, core and flexibility movements throughout the program because I have found that not only do we all need to strengthen but we also need to be more stable and mobile for every day life. This program sets you up to better understand your body and how to structure movement to not only look better but FEEL better.
The program includes:
12 weeks of 3x/week workouts (a full body day, an upper body focused day and a lower body focused day) in three phases.
Phase 1 (weeks 1-4) is building the foundational movements; squat, pull, push, hinge as well as some balance and core mixed in.
Phase 2 (weeks 5-8) begins to increase the difficulty of the movements, introduce additional functional movements, and intensify the core work.
Phase 3 (weeks 9-12) continues to introduce more movements as well as build upon the foundational movements.
The idea is that you complete phases 1-3 then REPEAT the whole program starting at phase 1 but with heavier weights than you started with. This is called progressive overload where you gradually increase weight over time which is the safest and most effective way to strength train.
$249.99 on sale for $189.99!
(a $720 value!)
With purchase you get…
The Strength Training Basics 12 week program
TrueCoach Access with the ability to comment on exercises and message me directly through the App
A PDF version of the program that includes videos and instruction to keep with you forever (!!!)
AND one complimentary movement assessment hour with me in person or virtual. A $100 value!
Core Performance
A 6 week program designed for yogis, runners, cyclists or anyone who want to learn functional strength training, work on weaknesses to balance out the body, decrease the risk of overuse or repetitive strain injuries, as well as increase overall performance. This program includes a lot of the moves I use with my clients to improve balance, posture, and of course core strength. If you have ever been told you need to “cross train” or have wondered what that meant, this is the program for you. It’s a blend of yoga strength, weights, pilates, plyometrics (explosive moves), and mobility work all to enhance your movement potential.
The program includes:
6 weeks of 4x/week of full body workouts
Phase 1 (weeks 1-3) introduces functional core and balance exercises mixed in with full body strength exercises
Phase 2 (weeks 4-6) begins to intensify the functional core moves, adding more challenging stability movements
Most of the exercises have a few variations depending on your experience level or available equipment. Once you complete the 6 weeks you have the option to repeat using progressive overload by either using heavier weights the second time around or doing the more challenging variation. I try to always make sure their are options :)
$119.99 on sale for $99.99!
(a $480 value)
custom programs
I also do custom programming which is super fun! Basically we can come up with attainable goals together and control the rate at which you progress. Custom programming can be very beneficial for a few different reasons…
1) if you have injuries or other limitations
2) if you don’t have access to a full gym and need help being creative with what you have
3) if you are looking for guidance beyond the basics and wanting to work on specific movements
Custom programs are priced depending on how many days a week you need. I suggest starting at 2-3 times per week. I use an app called TrueCoach that makes it really simple to view videos of the exercises, request feedback on form, and ask questions. I still keep intuitive training in mind while writing programs because life happens. Let’s stick to a plan but be flexible within the plan making fitness a lifestyle not something to check off a list. What’s great about the app is that if you miss a workout, you can still complete it later. It will just be under “past” workouts instead of “upcoming” workouts. I am notified when you complete your workout though! ;)
