3 Month Large Group Personal Training Example Program Design

Month 1 Workout A
45/15 Unilateral Circuit

Corrective Level 1 Level 2 Level 3
Rope Waves 1 Arm Rope Slam Increase Rope 1 leg 1 arm rope
Weight slam

KB Roll To Press 1 Arm DB Chest Increase Weight Increase Weight
Press on Step

Cook Hip Lift Cook Hip Lift 1 Leg Hip Extension Resisted 1 Leg Hip
Extension Hold

Hip Hinge Supported 1 Arm KB 1 Arm KB Row 1 Arm KB Row
Patterning/Band Row Opposite Arm
Row Shoulder Flexion
Kneeling KB Split Squat Reverse Lunge Offset Reverse
Lift/Step Up Lunge

Red Lights

Reverse Lunge ILL

Month 1 Workout B
10/5 Total Body Core Stability Super Sets

Corrective Level 1 Level 2 Level 3
Upper Body Incline Burpee | Burpee | Low Plank Jumping Burpee | 1
Running | Standing High Plank Leg Low Plank
Paloff

High Knee Walk | Jog in Place | Side Run In Place | Side
Sprint In Place |
Stability Ball Cross Plank on Knee Plank Side Plank with Leg
Crawl Lift

Bootstrapper | Baby Squat | Hip Battle Rope Waves Squat Hold Battle
Position Extension Hold | Table Top Rope Waves | 1 Leg
Table Top

Clients Choice Mix Clients Choice Mix Clients Choice Mix
and Match: Burpee, and Match: Burpee, and Match: Burpee,
Finisher Run, Drop Squat, Run, Drop Squat, Run, Drop Squat,
Jumping Jack, Mt Jumping Jack, Mt Jumping Jack, Mt
Climber Climber Climber

Red Lights

Burpee TSPU, DS

Month 1 Workout C
45/15 Unilateral Circuit

Corrective Level 1 Level 2 Level 3
Hurdle Step Up Increase Box Height DB Step Up
Correction/Step Up

Band Row Kneeling 1 Arm Split Stance Band 1 Split Squat Band 1
Band Row Arm Row Arm Row

Open Book, Floor Farmer Carry Rack Carry Waiter Walk
Slides, Wall Slides

1 Leg Balance Supported 1 Leg 1 Get Deeper Unsupported
Arm Row

Tall Kneeling Paloff Side Plank on Knee Side Plank Switch Side Plank
Switch Halfway Halfway

Red Lights

Follow Appropriate Progressions



Month 2 Workout A
30/30 Circuit

Corrective Level 1 Level 2 Level 3
Supine Pull into Goblet Squat 2 KB Bottoms Up Increase Weight
Squat or Squat
Bootstrapper
Cook Hip Lift or KB RDL KB Swing Increase Weight
Stick RDL Patterning

Push Up Walkout Push Up Hold Assisted or Incline From Floor
Eccentric Pushup

Band Row Band Pull Down Assisted Chin Up Chin Up


Torso Rotations Side Plank on Knee Side Plank on Foot Side Plank with Row

Red Lights

2 KB Bottoms Up Squat DS

KB Swing ASLR

Push Up Variations TSPU

Chin Up SM

Month 2 Workout B
40/20 Circuit

Corrective Level 1 Level 2 Level 3
Bootstrapper Prisoner RNT Squat Arms Up RNT Squat Increase Distance
From Anchor

Leg Lowering 1 Core Engaged Leg Leg Lowering 2 Hold with Breathing
Raise

Bootstrapper with Incline Burpee Burpee Burpee with Jump
Handwalk

Hip Extension Stick Hip Hinge 1 Arm KB RDL KB Clean


Tall Kneeling Row Tall Kneeling Band Increase Resistance Increase Resistance
Pull Down

Red Lights

Squat Variations DS

Burpee TSPU, DS

KB RDL - ASLR

Band Pulldown - SM

Month 2 Workout C
30/30 Circuit

Corrective Level 1 Level 2 Level 3
Kneeling Lift Assisted Split Squat Split Squat Dumbbell Split
Squat
Cook Hip Lift 1 Leg Hip Extension 1 Leg Hold Resisted Hold

Band Row Suspended Row Suspended Row Suspended Row

Supine Paloff Supine Band Press Increase Resistance Increase Resistance

Dead Bugs Walkout Plank 3 Point Plank

Red Lights

Split Squat ILL

3 Point Plank - TSPU

Month 3 Workout A
30/15 6 Exercise Circuit

Corrective Level 1 Level 2 Level 3

Kneeling or Paloff Tall Kneeling Paloff Standing Paloff Paloff Side Step
or Dead Bugs

Cook Hip Lift 2 Leg Eccentric 1 Leg Eccentric 2 Leg Floorslide Leg
Floor Slide Leg Curl Floor Slide Leg Curl Curl

Mini Band Walks, Step Jacks, Squat Jumping Jacks Jumping Stars
Kneeling Chops or Jacks
Lifts
Band Row Adjust Angle Suspended Row Adjust Angle


Heel Lift Squat, Wall Squat Drop Squat Jump Squat or
Squat, RNT Heavy DB Front
Squat
Assisted Plank, High Plank High Plank High Plank
Dead Bug Leg Slides Alternating Arms Alternating Arms
and Legs

Red Lights

Squat DS

High Plank Alternating Arms - TSPU

Month 3 Workout B
40/20 Opposing Muscle Groups Heavy Super Sets

Corrective Level 1 Level 2 Level 3
Band Chest Press Dumbbell Chest Increase Weight or Increase Weight or
Press On Bench Add Stability Ball Add Stability Ball

Band Row Supported DB Row Increase Weight Increase Weight

RNT Squat, Wall Body Weight Squat DB Or KB Front Increase Weight
Squat Squat

Stick or Wall RDL Sumo Deadlift DB Or KB RDL Increase Weight
Patterning

Red Lights

Squat DS

Deadlift - ASLR

Month 3 Workout C
30/15 6 Exercise Circuit

Corrective Level 1 Level 2 Level 3
Band Leg Lowering, 1 Arm DB RDL 1 Arm DB High Pull 1 Arm DB Snatch
Stick or Wall RDL
Patterning
Floor or Wallslide Tall Kneeling Alternating DB Increase Weight
Shoulder Press

Wall March Body Weight Low Offset KB Step Up Increase Weight
Step Step Up


Assisted Plank Assisted Body Saw Body Saw 1 Leg Body Saw


TSPU or DS Elevated Burpee Burpee with Jack Body Builder
Corrective

Handwalk or Plank Elevated Renegade DB Renegade Row Add Pushup or KB
Row Wide Base to
Narrow Base

Red Lights

High Pull and Snatch SM,ASLR

Shoulder Press SM,

High Step Ups HS,

Body Saw TSPU

Burpee TSPU, DS

Renegade Row - TSPU