Your Program

AFTER YOUR 1-2-1 CONSAULTATION, you will be given access to the “program and progress” page on the dashboard.

 

You will be able to view your training program, your personal measurements and progress photos.

Click “Your Program” to access your training program

featuring three key sections:

  1. **Next Plan:**

   – This section outlines the detailed plan for your upcoming gym session. Follow this plan during your next workout to stay on track.

  1. **Upcoming Plans:**

   – Here, you’ll find the entire week’s program. This includes all planned workouts for the upcoming week.

  1. **Previous Plan:**

   – Review and reflect on your recently completed program. Understanding your past performance can inform your current efforts and contribute to continuous improvement.

Weekly Updates:

   – Every Sunday, between 9:00 – 18:00 CET, your program will be updated for the following week. This ensures you always have a fresh, tailored plan ready to guide you through the upcoming week’s activities.

Workout Terminology

  • WORKOUT TERMINOLOGY YOU NEED TO KNOW: 
  • Repetitions: One complete movement of an exercise. Example: Perform squats ten times = 10 reps.
  • Set: A set is a group of repetitions performed continuously without stopping. eg. perform 10 reps of squats = 1 set of squats (x10 reps),  10 reps of squats performed twice = 2 sets of squats (x10 reps).
  • Tempo: The speed at which one repetition is completed. For instance, a squat with a 2/2 tempo means 2 seconds down and 2 seconds up.
  • Rest: The time in seconds between two sets.
  • CV: Cardio Vascular exercise
  • DS: Dynamic Stretches
  • SS: Static Stretches
  • Ma: Machine
  • BB: Barbell
  • DB: Dumbbell
  • BW: Body Weight

 

Your program will be regularly updated to keep things fresh. For each exercise, access the video attached , or simply tap into the technique videos on your client dashboard

 

 

After Each Exercise Performed

After each exercise performed, rate the difficulty of the exercises on the result section:

  • Number 1: Could have done 8 more reps
  • Number 2: Could have done 6 more reps
  • Number 3: Could have done 4 more reps
  • Number 4: Could have done 2 more reps
  • Number 5: No more or couldn’t achieve the target reps (if so, specify the completed reps)

 

In those initial sessions, showcase your form by uploading videos on the dashboard in the “MY PROGRAM AND PROGRESS” section, press the ‘upload button’ and upload the videos. Your feedback is invaluable in fine-tuning your plan, so let’s keep the communication flowing.

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