Personal Trainer Field Guide | Lifelong Athletics

Client Assessment

First thing you do — before ANY exercise

🚨

New PT Reality Check: You walk in Day 1. You have clients. Do NOT start programming without this info. Jumping into training without assessment is how people get hurt and you lose clients (and your certification).

STEP-BY-STEP Assessment Flow

PAR-Q+ (Physical Activity Readiness Questionnaire)

Always first. 7 yes/no questions about cardiovascular, metabolic, and musculoskeletal health. If any answer is YES → require medical clearance before training. This is legally non-negotiable and protects both of you.

Heart disease?Chest pain?Dizziness/balance issues?Bone/joint problems?Currently on medication?Pregnant?Any other condition?

Goal Setting Interview

Ask SMART questions. "Lose weight" is not a goal. "Lose 10 lbs of body fat in 12 weeks while maintaining muscle" is. Understand their primary goal, timeline, lifestyle, schedule, and what has or hasn't worked before. Goals drive ALL programming decisions.

Fat lossMuscle gainStrengthAthletic performanceGeneral healthInjury rehabPosture

Lifestyle & Readiness Assessment

Sleep (hours/quality), nutrition habits (eating frequency, protein intake), stress levels, occupation (sedentary desk job vs. physically active), history of injuries or surgeries, and training history. All of these DIRECTLY affect program design.

Fitness Testing (Baseline Measurements)

Only after PAR-Q is cleared. Select tests relevant to the client's goal. These give you baseline data to track progress and validate your programming.

Test	Measures	Tool Needed	Result Tracked
Resting Heart Rate	Cardiovascular fitness baseline	Watch / finger pulse	Beats per minute
Blood Pressure	Cardiovascular risk	Sphygmomanometer	mmHg systolic/diastolic
Body Composition	Fat % vs. lean mass	Calipers / scale	% body fat
Girth Measurements	Circumference changes	Tape measure	Chest / waist / hip / thigh
Overhead Squat Assessment	Movement compensations	Eyes / video	Postural deviations noted
Push-Up Test	Upper body muscular endurance	Mat	Reps to failure / fatigue
Sit-and-Reach	Hamstring / low back flexibility	Sit-reach box	cm reached
3-Min Step Test	Cardiorespiratory fitness	12" step / metronome	Recovery HR after 1 min
Estimated 1-RM	Strength baseline (key lifts)	Weights	Max load for goal reps

Movement Screen (Overhead Squat Assessment)

Have the client perform an overhead squat (arms overhead, feet shoulder-width). Watch from front and side. Common compensations to look for:

🔴 Red Flags (Dysfunction)

Feet turn out excessively
Knees cave inward (valgus)
Excessive forward lean of torso
Heels rise off floor
Low back rounds / arches excessively
Arms fall forward

✅ What It Tells You

Knee cave → weak glutes/adductors tight
Feet out → tight calves/hip flexors
Forward lean → weak core / tight hip flexors
Heels rise → tight Achilles/calves
Arms forward → tight lats/thoracic spine
Low back arch → overactive hip flexors

Program Design Decision

Now you have what you need. Use goal + fitness level + movement screen findings to select the appropriate ACE IFT Model phase and design the program. Re-assess every 4–6 weeks to adjust.

ACE IFT MODEL — Where Does My Client Start?

Phase 1

Functional Training

New to exercise, post-injury, postural issues. Focus: stability, core, movement quality. Low load, high control.

Phase 2

Movement Training

Can move correctly, needs coordination and motor patterns. Focus: all 7 movement patterns with progressive loads.

Phase 3

Load/Speed Training

Competent mover. Goal: strength, hypertrophy, endurance. Apply Table 9-12 variables. Periodize.

Phase 4

Performance Training

Advanced. Speed, power, sport-specific. Olympic lifts, plyometrics, complex periodization.

💡

Novice PT Pro Tip: Most new gym clients are in Phase 1 or 2, regardless of age. Don't let a confident-looking client skip Phase 1 if their movement screen shows dysfunction. Ego programming = future injuries = client churn.

The 7 Movement Patterns

Every human exercise is a variation of these

🧠

Why This Matters: Program around movement patterns — not just muscles — and you'll build balanced, functional athletes. Every client's program should include all 7 patterns weekly. This prevents muscle imbalances, overuse injuries, and training plateaus.

🏋️

Squat

Bilateral knee-dominant

PRIMARY MUSCLES

Quadriceps (rectus femoris, vastus group)
Glutes (maximus, medius)
Hamstrings (eccentric)
Core / erector spinae

Back squat (barbell)
Front squat
Goblet squat (dumbbell)
Box squat
Bodyweight squat
Bulgarian split squat

Key cue: "Chest up, knees track over toes, hips below parallel"

📐

Hip Hinge

Posterior chain dominant

PRIMARY MUSCLES

Hamstrings
Glutes (maximus)
Erector spinae
Lats (stabilize)

Conventional deadlift
Romanian deadlift (RDL)
Sumo deadlift
Kettlebell swing
Hip thrust / glute bridge
Good morning

Key cue: "Hip back, not down. Neutral spine. Bar stays close"

🦵

Lunge / Step

Unilateral leg

PRIMARY MUSCLES

Quads, glutes, hamstrings
Hip stabilizers (glute med)
Core (anti-rotation)

Forward lunge
Reverse lunge
Walking lunge
Lateral lunge
Step-up (box)
Curtsy lunge

Key cue: "Back knee toward floor, front shin vertical, torso tall"

💪

Push (Horizontal)

Anterior upper body

PRIMARY MUSCLES

Pectorals (major, minor)
Anterior deltoid
Triceps
Serratus anterior

Barbell bench press
Dumbbell bench press
Push-up (and variants)
Cable chest fly
Machine chest press
Floor press

Pair always with a Pull exercise to avoid shoulder imbalance

🏔️

Push (Vertical)

Overhead pressing

PRIMARY MUSCLES

Deltoids (all heads)
Triceps
Traps (upper)
Serratus anterior

Barbell overhead press (OHP)
Dumbbell shoulder press
Arnold press
Landmine press
Cable lateral raise
Pike push-up

Key cue: "Brace core, ribs down, press through the ceiling"

🎯

Pull (Horizontal)

Mid/upper back dominant

PRIMARY MUSCLES

Latissimus dorsi
Rhomboids, mid/lower traps
Rear deltoid
Biceps (assist)

Barbell / DB bent-over row
Cable seated row
Machine row
Single-arm DB row
Chest-supported row
Face pull

Key cue: "Retract scapulae first, elbows drive back, squeeze midback"

🧗

Pull (Vertical)

Lats dominant

PRIMARY MUSCLES

Latissimus dorsi
Teres major
Biceps brachii
Lower trapezius

Pull-up / chin-up
Lat pulldown (cable)
Assisted pull-up machine
Straight-arm pulldown
Single-arm lat pulldown

Most clients can't do a pull-up Day 1. Start with lat pulldown.

PLUS Core / Carry — Often Forgotten

🔄

Core / Anti-Rotation

The core's primary job is resisting movement, not creating it. Train it in all 3 planes: anti-extension, anti-rotation, anti-lateral flexion.

Plank (anti-extension)
Dead bug (anti-extension + coordination)
Pallof press (anti-rotation)
Side plank (anti-lateral flexion)
Ab wheel rollout
Bird dog
Cable chop / lift
Hanging leg raise

🚶

Loaded Carry

The most underused movement pattern. Trains total body stability, grip, gait, and metabolic conditioning simultaneously.

Farmer's carry (bilateral)
Suitcase carry (unilateral)
Overhead carry
Zercher carry
Trap bar carry
Racked carry (KB)
Bear hug carry (sandbag)

🔑

The Golden Rule of Programming: For every PUSH exercise, include a PULL. For every knee-dominant (squat/lunge), include a hip-dominant (hinge). This maintains structural balance and prevents the #1 overuse injuries: shoulder impingement and lower back pain.

Muscle Group Reference

Anatomy, exercises, training frequency by group

Muscles

Pectoralis major (upper/mid/lower)
Pectoralis minor (beneath major)
Serratus anterior (assists)

Exercises

Barbell bench press (mid)
Incline DB press (upper)
Decline press (lower)
Cable chest fly (mid)
Push-up variations (all)
Dips (lower pec emphasis)
Machine pec-deck

Frequency

2–3× per week, ≥48–72 hr rest

Muscles

Latissimus dorsi (largest back muscle)
Trapezius (upper/mid/lower)
Rhomboids (major, minor)
Erector spinae (column)
Teres major / Infraspinatus

Exercises

Pull-up / Chin-up
Lat pulldown (wide/close grip)
Bent-over barbell row
Single-arm DB row
Cable seated row
Face pull (rear delt/traps)
Rack pull / Deadlift

Frequency

2–3× per week. Back is large — more volume OK

Muscles

Anterior deltoid (front)
Lateral deltoid (side — "width")
Posterior deltoid (rear)
Rotator cuff (infraspinatus, supraspinatus, subscapularis, teres minor)

Exercises

OHP barbell / dumbbell
Lateral raise (dumbbell/cable)
Rear delt fly / face pull
Arnold press
Upright row (caution)
Band pull-apart (rotator cuff)

Note

Most undertrained: posterior delt. Prioritize!

Muscles

Biceps brachii (long + short head)
Brachialis (under biceps)
Triceps brachii (long/lateral/medial head)
Brachioradialis (forearm)

Bicep Exercises

Barbell / EZ-bar curl
Dumbbell alternating curl
Hammer curl (brachialis)
Cable curl / preacher curl
Incline dumbbell curl

Tricep Exercises

Tricep pushdown (cable)
Skull crusher (EZ-bar)
Close-grip bench press
Overhead tricep extension
Dips (tricep-focused)

Muscles

Rectus abdominis ("six pack")
Transverse abdominis (deep stabilizer)
Internal / External obliques
Multifidus (deep spinal)
Quadratus lumborum
Diaphragm (breathing pressure)

Exercises

Plank (front/side)
Dead bug (coordination)
Pallof press (anti-rotation)
Bird dog
Ab wheel rollout
Cable crunch
Hanging leg raise
McGill Big 3 (rehab base)

Frequency

Can train daily — recovers fast (mostly stabilizers)

Muscles

Rectus femoris
Vastus lateralis, medialis, intermedius
Sartorius (assist)

Exercises

Back squat / Front squat
Leg press (narrow stance)
Hack squat
Leg extension (isolation)
Bulgarian split squat
Step-up
Wall sit (isometric)

Frequency

2× per week. Legs are the biggest muscle group — require most recovery

Glute Muscles

Gluteus maximus (largest in body)
Gluteus medius (hip stabilizer)
Gluteus minimus

Glute Exercises

Hip thrust (barbell / banded)
Glute bridge
Romanian deadlift
Cable kickback
Clamshell (medius)
Sumo squat / deadlift

Hamstring Muscles

Biceps femoris (short/long)
Semitendinosus
Semimembranosus

Hamstring Exercises

Romanian deadlift (RDL)
Lying leg curl
Nordic hamstring curl
Glute-ham raise
Good morning

Muscles

Gastrocnemius (outer calf — crosses knee)
Soleus (inner, beneath gastroc)
Tibialis anterior (shin — often ignored)
Peroneals (ankle stabilizers)

Exercises

Standing calf raise
Seated calf raise (soleus focus)
Leg press calf raise
Single-leg calf raise
Tibialis raise (shin)
Ankle circles (mobility)

Note

Calves are slow-twitch dominant — respond to higher reps (15–25)

FREQUENCY Guide by Muscle Group

Muscle Group	Minimum Sessions/Wk	Optimal (Hypertrophy)	Recovery Time	Beginner Focus
Chest	2×	2–3×	48–72 hr	Push-up, DB bench press
Back (Lats)	2×	2–3×	48–72 hr	Lat pulldown, seated row
Shoulders	2×	2–3×	48 hr	DB press, lateral raise
Biceps	2×	2–4×	48 hr	DB curl, cable curl
Triceps	2×	2–4×	48 hr	Pushdown, close-grip
Quadriceps	2×	2×	72+ hr	Goblet squat, leg press
Hamstrings	2×	2–3×	72 hr	RDL, lying leg curl
Glutes	2×	3–4×	48–72 hr	Hip thrust, glute bridge
Calves	2×	3–5×	24–48 hr	Standing calf raise
Core	3×	Daily OK	24 hr (mostly)	Plank, dead bug, bird dog

Program Variables

FITT-VP + Table 9-12 deep dive

📐

FITT-VP Framework — Your Programming Blueprint

Letter	Stands For	What To Ask	Example Answer
F	Frequency	How many days/week?	3× per week total body
I	Intensity	% 1-RM / RPE / load?	70–80% 1-RM (hypertrophy)
T	Type	What exercises / modality?	Free weights, machines, bodyweight
T	Time	Session duration?	45–60 min for most clients
V	Volume	Total sets × reps × load?	3 × 10 @ 80 lbs = 2,400 lbs
P	Progression	How does it get harder over time?	+5 lbs per week / +1 set per week

TABLE 9-12 Training Variables by Goal — Master This

Training Goal	Sets	Reps	Intensity (%1-RM)	Rest Interval	Tempo	Frequency/Wk
General Fitness Complete beginners	1–4	8–15	20–70%	2–3 min	Moderate / controlled	2–3×
Muscular Endurance Tone, stamina, circuits	2–3	≥12	≤67%	≤30 sec	Moderate (2–4 sec/rep)	2–3×
Muscular Hypertrophy Muscle size / bodybuilding	3–6	6–12	67–85%	30–90 sec	Controlled (2-1-3 sec)	2–3×
Muscular Strength Max force production	2–6	≤6	≥85%	2–5 min	Controlled / fast intent	2–3×
Power — Single Effort Maximal explosive effort	3–5	1–2	80–90%	2–5 min	Explosive / max speed	1–2×
Power — Multiple Effort Repeated explosiveness	3–5	3–5	75–85%	2–5 min	Explosive	1–2×

MEASURING Intensity — RPE Scale

📊

Rate of Perceived Exertion (RPE) — Modified Borg 1-10

Use RPE when you don't have a client's 1-RM yet, or to autoregulate intensity. More practical than % 1-RM for daily use.

1–3

Very
Easy

4–5

Light/
Moderate

Some
Challenge

Hard
(2–3 in tank)

Very Hard
(1–2 reps left)

Near Max
(1 rep left)

Absolute
Max

Goal	Target RPE	% 1-RM Equivalent
Muscular Endurance	5–7	<67%
Hypertrophy	7–8	67–85%
Strength	8–9	≥85%
Power	8–10 (intent)	75–90%
Warm-up / Recovery	3–5	40–55%

🔢

Estimating 1-RM Without Max Testing

Never test a true 1-RM with a new or deconditioned client. Use submaximal testing instead:

Reps Completed	% of True 1-RM	How To Use It
1 rep	100%	Only for advanced, trained athletes with spotters
2 reps	~97%	Near-max testing
5 reps	~87%	Common strength test (5-rep max)
8 reps	~80%	Practical for hypertrophy zone testing
10 reps	~75%	Safe and practical for most clients
12 reps	~70%	Good endurance/hypertrophy baseline
15 reps	~65%	Best for beginners and deconditioned clients

Formula: Test weight ÷ % = Estimated 1-RM. E.g., 100 lbs × 10 reps → 100 ÷ 0.75 = ~133 lbs 1-RM

PROGRESSIVE OVERLOAD — How to Make It Harder Over Time

Method	How Applied	Best For	Example
Load Increase	Add weight to the bar/machine	Strength, hypertrophy	+5 lbs to bench press each week
Rep Increase	Do more reps with same weight	Endurance, hypertrophy	Go from 3×8 to 3×12 before adding weight
Set Increase	Add an extra set per exercise	Volume accumulation	Go from 3 sets to 4 sets after 4 weeks
Rest Reduction	Decrease rest interval	Endurance, conditioning	3 min → 2 min rest between sets
Tempo Change	Slow eccentric / add pause	Hypertrophy, control	2-1-3 sec → 3-1-4 sec tempo
Exercise Variation	Harder version of same pattern	Skill, motor patterns	Goblet squat → Back squat
Range of Motion	Increase full ROM	Flexibility + strength	Box squat (partial) → full depth squat
Stability Reduction	Less stable surface/implement	Functional strength	Machine press → DB press → cable press

⚠️

2-for-2 Rule (NSCA): When a client can complete 2 or more reps beyond the prescribed number in the last set, for 2 consecutive sessions — increase the load by 5% for upper body, 10% for lower body. Simple, evidence-based auto-regulation.

Program Templates

Ready-to-use frameworks by client goal

📋

These are starting frameworks, not rigid scripts. Modify based on your client's assessment, movement screen, available equipment, and session feedback. Always follow: Warm-up → Conditioning → Cool-down structure.

Beginner — 3-Day Total Body

Weeks 1–8 · Phase 1–2 · No prior training experience

BEGINNER

Days/Wk

2–3

Sets

10–15

Reps

90s

Rest

Min/Session

60%

1-RM

#	Exercise	Pattern	Sets × Reps	Rest	Notes
1	Goblet Squat	Squat	2×12	90s	Dumbbell, heels level, depth to comfort
2	Romanian Deadlift (DB)	Hip Hinge	2×12	90s	Hip back, neutral spine, feel hamstring stretch
3	Dumbbell Bench Press	Push H	2×10	90s	Feet flat, control eccentric
4	Lat Pulldown	Pull V	2×10	90s	Lean slightly back, drive elbows down
5	Dumbbell Shoulder Press	Push V	2×10	90s	Core braced, don't arch back
6	Seated Cable Row	Pull H	2×10	90s	Retract scapulae, squeeze midback
7	Plank	Core	2×30s	60s	Straight line heel to head, breathe
8	Bird Dog	Core	2×10e	60s	Slow and controlled, don't rotate

📅

Schedule: Mon / Wed / Fri or Tue / Thu / Sat. At least 48 hours between sessions. After 4–6 weeks, add 1 set per exercise and reduce rest to 60–75 seconds.

Fat Loss / Body Recomposition — 4 Day Split

Weeks 1–12 · Moderate-Intermediate · Cardio component included

FAT LOSS

Days/Wk

3–4

Sets

12–15

Reps

45s

Rest

Min/Session

65%

1-RM

Day	Focus	Structure	Cardio Finisher
Day 1 Monday	Lower Body A	Goblet squat, RDL, reverse lunge, leg press, standing calf raise 3×12–15, 45s rest	10 min moderate treadmill incline walk
Day 2 Tuesday	Upper Body A (Push/Pull)	DB bench, lat pulldown, DB shoulder press, seated row, DB curl, tricep pushdown 3×12, 45s rest	10 min elliptical
Day 3 Thursday	Lower Body B + Core	Hip thrust, Bulgarian split squat, leg curl, step-up, plank, dead bug, side plank 3×12–15, 45s rest	15 min rowing machine
Day 4 Friday	Upper Body B (Circuit)	Push-up, cable row, arnold press, face pull, hammer curl, skull crusher 3 circuits, 30s rest between exercises	10 min HIIT bike (20s hard / 40s easy × 10)

🔥

Key Principle: Fat loss happens in the kitchen. Training creates the stimulus to PRESERVE muscle during a caloric deficit. Aim for 0.5–1 lb/week loss, 0.7–1g protein per lb of bodyweight, and adequate sleep (7–9 hrs). Don't neglect these — they're as important as the program.

Hypertrophy — Push / Pull / Legs (PPL)

Intermediate · 6-Day · Muscle gain focus · 67–85% 1-RM

HYPERTROPHY

Days/Wk

3–5

Sets

8–12

Reps

60s

Rest

60–75

Min/Session

75%

Avg 1-RM

Day	Exercise	Sets × Reps	Rest
PUSH (Mon/Thu)	Barbell Bench Press	4×8–10	90s
	Incline DB Press	3×10–12	60s
	Cable Chest Fly	3×12–15	60s
	OHP Barbell / DB	3×10	75s
	Tricep Pushdown + Skull Crusher	3×12	60s
PULL (Tue/Fri)	Weighted Pull-up or Lat Pulldown	4×8	90s
	Barbell Bent-Over Row	4×8–10	90s
	Chest-Supported DB Row	3×12	60s
	Face Pull (rear delt / traps)	3×15	45s
	Barbell / DB Curl + Hammer Curl	3×12	60s
LEGS (Wed/Sat)	Back Squat	4×8	2 min
	Romanian Deadlift	3×10	90s
	Leg Press	3×12	75s
	Leg Curl (lying/seated)	3×12	60s
	Leg Extension	3×15	60s
	Standing Calf Raise	4×15–20	45s

Strength — 5×5 Linear Progression

Beginner-Intermediate · 3 Day · ≥85% 1-RM · Based on StrongLifts / NSCA

STRENGTH

Days/Wk

Sets

Reps

3–5m

Rest

Min/Session

85%+

1-RM

Workout A (Mon)	Sets × Reps	Workout B (Wed)	Sets × Reps
Back Squat	5×5	Back Squat	5×5
Barbell Bench Press	5×5	Barbell OHP	5×5
Barbell Row	5×5	Deadlift	1×5

Progression: Add 5 lbs to upper body and 10 lbs to lower body each session. When you fail to complete 5×5 three times in a row, deload by 10% and rebuild. This is the fastest strength method for beginners.

Friday = Workout A or B (alternating). Squat every session — it's the most important lift. Deadlift is 1×5 because of high CNS demand.

Exercise Library

80+ exercises with muscles, cues, and progressions

LOWER BODY Compound Movements

Back Squat (Barbell)

Bilateral · Compound · Free Weight

Quads Glutes Hamstrings Core

📌 Bar on traps (high bar) or rear delts (low bar). Knees track toes. Depth: break parallel. Brace core before descent.

Romanian Deadlift (RDL)

Bilateral · Compound · Hip Hinge

Hamstrings Glutes Erectors

📌 Hinge at hip (not squat down). Bar stays close to legs. Soft knee bend. Feel hamstring stretch at bottom. Most common beginner error: rounding lower back.

Hip Thrust (Barbell)

Bilateral · Compound · Glute-Dominant

Glute Max Hamstrings Core

📌 Back on bench edge, bar on hip crease (pad it). Drive through heels. Full hip extension at top. Don't hyperextend lumbar — squeeze glutes hard. Best glute exercise per EMG studies.

Bulgarian Split Squat

Unilateral · Compound · Knee-Dominant

Quads Glutes Hip Stabilizers

📌 Rear foot elevated on bench. Front foot far enough forward to allow shin vertical. Brutal quad/glute work. Exposes bilateral strength deficits. Client may hate you for it. Include it anyway.

Conventional Deadlift

Bilateral · Total Body · King of Exercises

Hamstrings Glutes Traps/Back Quads

📌 Hip-width stance. Bar over mid-foot. Grip just outside legs. Lat tension ("protect armpits"). Push floor away — don't pull bar up. Hips and shoulders rise simultaneously. Teaches entire posterior chain in one movement.

Leg Press (Machine)

Bilateral · Compound · Machine

Quads Glutes Hamstrings

📌 Feet shoulder-width, mid-platform. Don't lock knees at top. Control descent. High foot placement = more glutes. Low placement = more quads. Great for beginners and those with squat limitations.

Goblet Squat (DB/KB)

Bilateral · Compound · Beginner-Friendly

Quads Glutes Core

📌 Weight at chest, elbows push knees out at bottom. Counterbalance helps clients achieve depth. Perfect starting squat pattern for all beginners. Self-corrects forward lean tendency.

Nordic Hamstring Curl

Unilateral · Eccentric-Focused

Hamstrings Glutes (assist)

📌 Kneel, feet anchored. Lower body toward floor with control. Push up with hands. Extremely high hamstring activation per EMG. Shown to reduce hamstring injury risk by ~51% (Petersen et al., 2011).

UPPER BODY Push Movements

Barbell Bench Press

Horizontal Push · Free Weight · Compound

Pec Major Anterior Delt Triceps

📌 Feet flat. Slight arch. Bar path slightly diagonal (not straight up). Elbows ~45–75° from torso. Touch chest with control. Grip slightly wider than shoulder-width. Don't bounce the bar.

Push-Up

Horizontal Push · Bodyweight · Scalable

Pectorals Triceps Serratus Core

📌 Perfect starting point. Progressions: wall → incline → knee → full → feet elevated → weighted. Scapulae protract at top (full push-up). Rigid body throughout. Can sub for bench when equipment unavailable.

Overhead Press (OHP)

Vertical Push · Barbell/DB · Compound

All Deltoids Triceps Upper Traps

📌 Brace abs hard. Rib cage down. Bar starts at clavicle. Press straight up. Slight hip drive ok (push press). Lateral delt most activated on strict press. Most clients need shoulder mobility work first.

Incline DB Press

Upper Pec Emphasis · 30–45° Incline

Clavicular Pec Anterior Delt Triceps

📌 45° bench angle hits upper pec most. Greater than 45° shifts to shoulders. DB allows natural shoulder path. Great complement to flat bench for complete chest development.

UPPER BODY Pull Movements

Pull-Up / Chin-Up

Vertical Pull · Bodyweight · King of Back

Lats Biceps Lower Traps Core

📌 Pull-up (pronated grip) = more lats. Chin-up (supinated grip) = more biceps. Dead hang full ROM. Drive elbows down and back. Most beginners need lat pulldown first. Band-assisted or machine-assisted for regression.

Barbell Bent-Over Row

Horizontal Pull · Compound · Free Weight

Rhomboids Mid Traps Lats Erectors

📌 Hinge to ~45°. Bar to lower ribcage. Retract scapulae. Overhand grip = more upper back. Underhand grip = more lats/biceps. Erector isometric demand is high — build up slowly.

Face Pull (Cable)

Rear Delt / Upper Back · High Rep

Rear Delt Mid Traps External Rotators

📌 Cable at eye height. Rope attachment. Pull to face, elbows high and wide. External rotate at end (thumbs back). The #1 underused corrective exercise for shoulder health. Include in EVERY client's program.

Single-Arm DB Row

Unilateral · Horizontal Pull · Targets Imbalances

Lats Rhomboids Rear Delt Core

📌 Brace on bench. Pull DB to hip (not shoulder). Elbow drives back. Identifies side-to-side strength differences. Allow the shoulder to protract fully at bottom for full lat stretch.

CORE Evidence-Based Essential Exercises

McGill Big 3

Evidence-Based Core Foundation (McGill, 2002)

TVA Multifidus QL

📌 Modified curl-up + Side plank + Bird dog. The gold standard for low back health. Isometric, low-load, high safety. Start ALL clients with back history here first. Train for time (10s holds), not reps.

Dead Bug

Anti-Extension · Coordination · Safe for All

TVA Rectus Abdominis Hip Flexors

📌 Lower back pressed INTO floor throughout. Opposite arm/leg extend simultaneously. Exhale during extension. Slow and controlled. If lower back lifts = too far. The best "crunch alternative" with zero spinal flexion under load.

Pallof Press

Anti-Rotation · Cable · Functional

Obliques TVA Glute Med

📌 Stand side-on to cable. Hold at chest. Press out and hold. Resist rotation — that's the entire point. One of the best functional core exercises. Challenges entire kinetic chain in standing position. Start close to cable, progress farther away.

Ab Wheel Rollout

Anti-Extension · Advanced

Rectus Abdominis TVA Lats

📌 High lat activation + extreme anti-extension demand. Regression: knee rollout (short range). Progression: standing rollout. Don't allow lower back to sag — this is the failure point and injury risk. One of the most demanding core exercises.

MOBILITY Warm-Up & Corrective Movements

Exercise	Target Area	Reps / Time	When To Use
90/90 Hip Stretch	Hip internal + external rotation	60s each side	Before lower body training
World's Greatest Stretch	Hip flexor, thoracic, hamstring	5 reps/side	General warm-up for any session
Leg Swing (Front/Lateral)	Hip flexors, hamstrings, abductors	10 reps/side	Dynamic warm-up before legs
Band Pull-Apart	Posterior deltoid, mid traps	2×15	Before any upper body push session
Cat-Cow	Lumbar + thoracic spine	10 slow reps	Low back warm-up / cool-down
Hip Circle	Hip joint capsule	10 each direction	Pre-squat / deadlift warm-up
Thoracic Extension (foam roller)	Thoracic kyphosis / posture	60 sec	Desk workers, before overhead press
Ankle Circle + Wall Ankle Mob	Ankle dorsiflexion	10 reps / 30s hold	Before squatting if heels rise
Calf Stretch (wall)	Gastrocnemius + Soleus	30–60s each	Cool-down / tight calves in squat
Pigeon Pose	Hip external rotators, piriformis	60–90s/side	Cool-down after lower body session

Session Flow & Coaching

How to run every single training session

THE Perfect Training Session — Minute by Minute

Time	Phase	What You're Doing	Coaching Focus
0–2 min	Check-In	Ask: How's energy today? Any soreness? Sleep quality? Stress?	Adjust session intensity based on answers. Don't push a client who slept 4 hours and is stressed.
2–10 min	General Warm-Up	Light cardio (walk/bike/row). Get blood moving, elevate HR gently.	"Breathe through the nose, comfortable pace." Target: HR to ~100–110 BPM.
10–17 min	Dynamic Warm-Up	Movement-specific mobility. Leg swings, hip circles, band pull-aparts, activation work relevant to day's exercises.	Mirror the movement patterns of the session. No passive static stretching here unless corrective need.
17–20 min	Warm-Up Sets	2–3 sets with light/moderate load for first main exercise. 50% → 70% → working weight.	Check form. Identify issues. Don't rush. Warmup sets are diagnostic sets.
20–55 min	Main Conditioning	Working sets. Primary exercises → accessory exercises. Follow plan but adapt.	Give 1–2 pfg-cues max per set. Watch for form breakdown = load too heavy or too fatigued. Track everything.
55–62 min	Cool-Down	Light activity to reduce HR. Static stretching (30–60 sec holds). Address tight areas.	"Let gravity do the work." Parasympathetic activation. This is recovery initiation.
62–65 min	Debrief	Review what went well. Discuss next session. Nutrition reminder. Note tracking progress.	Positive reinforcement. Set expectation. Build trust and motivation for next session.

COACHING Cues Bank — By Movement

🏋️ SQUAT Cues

"Chest tall" "Knees track toes" "Push the floor away" "Sit back and down" "Big breath before descent" "Screw your feet into the floor" "Break at hip and knee simultaneously" "Elbows down (front squat)"

📐 DEADLIFT / RDL Cues

"Hip hinge — not squat" "Push hips back to wall" "Protect your armpits" "Bar stays close to body" "Proud chest throughout" "Squeeze glutes at top" "Feel hamstring stretch"

💪 PUSH Cues

"Retract scapulae first" "Elbows 45–75° angle" "Touch chest with control" "Drive heels into floor" "Brace and breathe" "Full lock-out at top" "Ribs down (OHP)"

🎯 PULL Cues

"Elbows to back pockets" "Squeeze oranges in armpits" "Lead with elbows not hands" "Full hang at bottom" "Pinch shoulder blades" "Chin over bar (pull-up)" "Bar to sternum (row)"

STOP THE SET — Red Flag Form Breakers

Exercise	Red Flag	Likely Cause	Fix
Squat	Knees cave inward	Weak glute med / tight adductors	Cue "knees out" + add banded squat / clamshell activation
Squat	Heels rise	Tight calves / limited dorsiflexion	Heel elevation (plate) / ankle mobility work
Deadlift	Lower back rounds	Weak erectors / too heavy	Reduce load, cue lat engagement, hip hinge drill first
Bench Press	Bar path toward neck	Shoulder impingement compensation	Check shoulder mobility, reduce load, tuck elbows
OHP	Excessive lumbar extension	Weak core / tight hip flexors	Brace harder, reduce load, cue "ribs down"
Pull-Up	Chin jutting forward	Lat weakness, using neck muscles	Regress to lat pulldown, increase volume there first
Any Exercise	Breath holding (Valsalva)	Load too heavy / not taught to breathe	Teach bracing: inhale down, exhale up on exertion
Any Exercise	Pain (not muscle burn)	Joint/tendon overload or injury	STOP immediately. Assess. Refer if necessary. Never train through pain.

YOUR NOTEBOOK — Track This Every Session

📓 What To Log (Per Client)

Date + session number
How client feels (1–10 energy)
Exercise / Sets / Reps / Load used
RPE for each working set
Form notes (what broke down)
Any pain or discomfort mentioned
Cues that worked well
What to adjust next session
Client feedback / motivation level

📊 Re-Assessment Every 4–6 Weeks

Body composition / girth measurements
Repeat baseline fitness tests
Movement screen (overhead squat)
Compare to initial values
Update goal if needed (SMART)
Progress program variables (overload)
Check adherence and lifestyle factors
Celebrate wins with the client 🏆

🎯

The PT's Real Job: Your client doesn't pay you just for exercises — they can Google those. They pay you for accountability, progressive overload that they'd never push alone, form safety, expert modification when life happens, and the confidence that someone qualified is guiding their health. Be present, be professional, be consistent. That's what builds a client base that stays for years.

QUICK DECISION TREE — What Program Does This Client Need?

Client Profile	Goal	Phase	Frequency	Start With
Never trained, 50+ yr old	General health, move better	Phase 1	2–3×/wk	Bodyweight patterns, light resistance, McGill Big 3
Been to gym but no structure	Build muscle, look better	Phase 2–3	3–4×/wk	Template A or C, movement screen first
Female, wants "tone"	Body recomp (tone = muscle + less fat)	Phase 2–3	3–4×/wk	Template B, hip thrust, back work, moderate weights
Young athletic male	Strength + size	Phase 3–4	4–6×/wk	PPL or Upper/Lower, 5×5 for strength days
Post-injury / desk worker	Fix posture, reduce pain	Phase 1	3×/wk	Mobility first, corrective exercises, McGill Big 3, face pulls
Weight loss focus	Fat loss + retain muscle	Phase 2–3	4×/wk	Template B, caloric deficit coaching, 12–15 rep range
Sport-specific athlete	Performance, speed, power	Phase 4	4–6×/wk	Compound lifts heavy, plyometrics, Olympic lift variations

PersonalTrainerField Guide

Client Assessment

PAR-Q+ (Physical Activity Readiness Questionnaire)

Goal Setting Interview

Lifestyle & Readiness Assessment

Fitness Testing (Baseline Measurements)

Movement Screen (Overhead Squat Assessment)

🔴 Red Flags (Dysfunction)

✅ What It Tells You

Program Design Decision

The 7 Movement Patterns

Core / Anti-Rotation

Loaded Carry

Muscle Group Reference

Program Variables

FITT-VP Framework — Your Programming Blueprint

Rate of Perceived Exertion (RPE) — Modified Borg 1-10

Estimating 1-RM Without Max Testing

Program Templates

Exercise Library

Session Flow & Coaching

🏋️ SQUAT Cues

📐 DEADLIFT / RDL Cues

💪 PUSH Cues

🎯 PULL Cues

📓 What To Log (Per Client)

📊 Re-Assessment Every 4–6 Weeks

Personal
Trainer
Field Guide