This is your home page, here you will find your current exercise program, you nutrition plan, links to pages that will be useful for you.

Start date: 7/29/2026

Each exercise name is a link to a page describing in detail that exercise, so if you're not sure what something is, click the link, if you still are not sure, call or text me right away and I can FaceTime you through it.

Here are the exercises that I would like for you to do, over the next week. Let me know if you have any questions.

Warm-Up

• Cat Cow
• Standing Pelvic Tilt
• Upper Body Stabilized Hip Rotation
• Stomach Vacuum

Exercises

• Standing Cable Row
  • 2 sets of 10 reps
    • Medium to heavy weight 15-20 lbs
• Sequencing Row
  • 2 sets of 10 reps
    • Medium to heavy weight 20-22.5 lbs
• Half-Kneeling Cable Oblique Crunch
  • 2 sets of 10 reps
    • Medium to heavy weight 27.5-30 lbs
• Glute Stabilizer Swing
  • 2 sets of 12 reps
    • Medium weight 10 lb kettlebell
      • Remember just stand for now until you get the balance down
• Stabilized Split Squat
  • We did this holding onto the Smith Machine
• 90-Degree Band Shoulder External Rotation
  • 2 sets of 15 reps
    • light to medium band - green band
• FreeMotion Standing Cable Press
  • 1 set of 10 reps
    • Medium weight 12.5 lbs
• Precor V Crunch
  • 2 sets of 15 reps
• Hinged Single Arm Twisting Press
  • 2 sets of 10 reps
    • Medium to heavy weight 17.5 lbs