WELCOME TO ORIENTATION:
EXERCISE AND PROGRAM CONCEPTS


WELCOME TO ORIENTATION:
EXERCISE, WORKOUT, & PROGRAM CONCEPTS

 

EXERCISE KNOWLEDGE: LEARN TO LIFT PROPERLY AND IMPORTANT TO KNOW CONCEPTS.

 

 

Introduction:
WELCOME!

Welcome to Orientation, just follow along until complete. You are going to learn some key concepts and have the opportunity to ask me directly for any clarification via messenger – Just hit the bubble in the bottom right, and ask me in real time.
At the end of orientation and following sections you will book in your first video consult with me!

Now get started, watch each video, and chat to the Josh Bot so I know you’re completing your tasks!

LETS GO 🙂

Movement
Cues

The movement cues are going to help you understand how to maintain proper form and posture during your exercises. After this exercise orientation and Trainerize Orientation you will be asked to perform some movement assessments. I want you to follow this video closely, even try some of the movements out, and apply it to the movement assessments once you’ve reached them.

The most important thing you need to know and understand is that posture is vital to your results. Maintaining good posture and control of your core from shoulder blades down to hips keeps your spine in good alignment and your spine and back safe from injury. Also Remember: tuck chin and keep eye gaze straight ahead, don’t try to look up when doing your hinges and don’t be looking down to locate your feet. Keep head and body aligned.

The cues learned will help you maintain proper posture and assist you in engaging and using the correct or intended muscle, creating the proper tension throughout the body ensures you are able to maintain good joint alignment, keep joints safe, and create force in through the muscles of the arms and legs as intended.

Breathing
During Lifts

If you tried to see if you could breath and brace from the movement cues video and you had difficulty go give 90/90 breathing a try (VIEW HERE)

Tempo / Phases of Lifts
& Types of Muscular Contractions

Report to the Josh Bot Please!

At any time you can ask questions, if the real me is online I’ll respond, just be sure to click the previous button to initiate the next prompts from Josh Bot.

Tempo
Explained Further

I hope you’re learning lots and are getting excited!

RPE (Rate of Perceived Exertion)
And Importance of Rest

How the program is structured relies heavily on the next few concepts of Tempo, RPE, and the varying days and intensities throughout the weeks and months of your training.

You’re going to get very strong in the next few months!

Different Grips, and What it Means
to Shoulder Position and Posture

If you have any questions about grips, just ask! In most cases a neutral grip is going to be most safe for shoulder health. So feel free to adjust an exercise to suit your needs and use a neutral grip is an overhand or pronated grip causes shoulder pain on any presses or rows.

Warm up Sets
& Working Sets

Warm up sets are hugely important, whenever doing the first exercise for a muscle or muscle group, such as chest, you should be doing 2-3 warmup sets before selecting your weight for the working set.

EXAMPLE: Squats
Say you can squat 100 pounds for 8 reps.

Your warmup sets could look like this:
Set 1: Bodyweight at 12 reps
Set 2: 40 pounds at 10 reps (RPE 5-6)
Set 3: 80 pounds at 8 reps (RPE 8)

You should not be repping to failure on your warmup sets, and you should take 30 seconds to 1 minute of rest to recover. When you start lifting heavier with much lower reps and substantially heavier weight for yourself you will take 1.5 up to 2-3 minutes of rest for warmup sets.

What You Should Do On”Off”
or Non Lifting Days

Feeling tired is no excuse to avoid workouts. You may find that by tapering your workouts and choosing to eliminate a couple exercises on those rushed days or sluggish feeling days actually result in a PR on one of your lifts. You may not have the same capacity that day to do the same amount of work but, by attempting it, you may surprise yourself or at the very least prep your body for a better workout later on down the week.

The worst thing is not doing anything and allowing your body to get more stiff and out of practice, rusty, and potentially more achy before the next workout.

Things you can do if you don’t feel up to working out that day:
1. Eliminate a few of the exercises and focus on one to two compound exercises for the day. (Compound means full body or multi joint exercises, ex. Squats, Bench press, deadlift, rows).
2. Perform one or two dynamic warmups and do a light jog or incline walk on the treadmill to keep the body loose, warmup the joints, and promote recovery as well as additional fat loss from doing something to burn calories.
3. Perform soft tissue work, and static stretching to focus on increasing flexibility in the muscle and decreasing joint pain from overly tight muscles.

WEEKLY FEEDBACK FORM

At the End of Each Week, How We’ll Track & Document Important Information About You and Your Experience.
(Being Proactive is Better Than Reactive)

DO YOUR WEEKLY FEEDBACK FORM, It is the best way for me to fully understand your experience and help you going forward. It is also going to be important for our consults, and will provide me direction in our weekly video or phone consults. At the end of orientation you will book your first 15 minute video consult and 5 minute phone checkin.
MUSCLE SORENESS? Whenever starting a new exercise program and performing new(er) exercises and movements your body will feel more sore than accustomed to because you’re asking it to perform in a different manner than it has been accustomed to. You can expect muscle soreness from beginning exercise again or from a different type of routine or new movement and exercise to last anywhere from 2-4 days. If it goes on longer up to and beyond one week you may want to seek advice of a physiotherapist.

END OF EXERCISE ORIENTATION!

NOW LETS LEARN HOW TO OPERATE THE TRAINERIZE APP!

REPORT TO JOSH BOT TO LET ME KNOW YOU’VE FINISHED EXERCISE ORIENTATION

OK! Now You Have a Good Idea of What to Expect Right?

 

In this next section you’re going to learn all you need to know about using the Trainerize App. Follow along letting the Josh Bot know your progress along the way!

 

 

Talk to you soon!

USING TRAINERIZE: HOW TO USE THE APP, AND GET THE MOST OUT OF YOUR TRAINING EXPERIENCE.

GETTING STARTED:
Take Your Measurements & Photos

VIEW HOW TO POSE FOR PHOTOS AND TAKE YOUR MEASUREMENTS  HERE!
At the end of the Trainerize orientation and following Assessments you will book in your first video consult with me!

The Josh Bot is taking a break until you get to the assessments so view the videos for now and then click the button at the bottom once complete to begin your assessments!

Talk SOON!

How To:
Store Measurements and Photos

Watch this video so you know how to store body stats and measurements, as well as your progress photos.

Yes, you will need a measuring tape. You must do measurements at the start of training and bi-weekly as well as right at the end – Don’t worry – I’ll be reminding you!

You will also be asked to take progress pictures right away before doing your first workout, and again at the beginning of every new month, and at the end of your training duration!

How To: View & Read Workouts to
Understand Exercise & Set Execution

Make sure you understand how to read Tempo, & RPE. Let me know if you need more clarification!

How To:
Perform Workouts, and Customize

The Program will have ways to be adjustable and adaptable to you. If an exercise doesn’t agree with you, use the codes in brackets – Ex. (SSST) to find an alternate but similar exercises.

How To: View Body Composition
& Workout Performance Progress

Once your results start coming in, you’re going to want to share them. So here’s how to view the progress over time in your body composition and how to compare photos.

How To:
Communicate with Your Coach

I’m here for you every step of the way, so ask me questions whenever and request a critique on form by providing a video form check through the app. View how!

I Hope You’re Finding THE Tutorials Helpful! 

We are almost through, next I need you to do the assessments and book our first Consult.

See you Soon – CLICK THE LINK TO CONTINUE

Start The Assessments!

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