So many personal training clients are just given generic programmes. At Coconut Fitness, only after we have assessed our clients can we get to work on designing their conditioning programme. If we’re not assessing then we are just guessing.

Based on all of Emma’s assessment results and questionnaire answers, I designed the first part of her programme known as the ‘Base Conditioning’ Phase.

Postural dysfunctions are related to changes in the musculoskeletal system, such as muscles shortening and tightening, whilst other muscles lengthen and weaken.

Corresponding changes in the nervous system occur, which will alter Emma’s awareness of good postural alignment.

Working at the muscular level via stretching and strengthening along with retraining the nervous system through proprioception and postural awareness exercises is crucial in this phase.

This is why it’s so important to perform a postural assessment of our personal training clients to determine the appropriate stretches and exercises in their programme to suit their individual needs.

Below is a summary of Emma’s Base Conditioning Programme.

Corrective Stretches

Neck Lateral Flexion Stretch

Upper Trapezius Stretch

Levator Scapulae Stretch

Anterior Neck Stretch

Pec Minor Stretch on Swiss Ball

Seated Twisted Gluteal Stretch

McKenzie Press Up

Self Myofascial Release

Foam Rolling the Piriformis

Foam Rolling the IT Band

Foam Rolling the Calves

Corrective Exercises

Scale Isometric Hold

 Swiss Ball Squat

Supine Hip Extension Back On Ball

Supine Lateral Ball Roll

Alternating Superman on Swiss Ball

Side Plank

Lower Abdominal Series – 2A

Online Coaching Programme

To compliment our one-to-one sessions, Emma also had access to our comprehensive online training software. This helped her follow the programme by herself when we weren’t working together.

All our clients can follow their individualised programmes online via the PT Enhance dashboard. Here they can watch a video of every exercise and stretch being performed, learn more from the detailed exercise descriptions and print off their programme sheets too.

Corrective Stretches Summary (click to enlarge)

Corrective Exercise Summary (click to enlarge)

Detailed Exercise Description

Videos of every exercise

What happens next…?

Emma followed this specific programme for four full weeks before we moved on to the ‘Transition’ phase, where we introduced functional strength training exercises.

Emma wasn’t a member of a gym so we prescribed her bodyweight exercises throughout her entire programme. This way, she wasn’t forced to sign up for a gym membership or even have to buy any expensive equipment. All we asked was that she invested in a foam roller and Swiss Ball.

Sounds simple doesn’t it? Well it is.

That’s why we designed ‘Bodyweight Basics’ our 12-week online bodyweight training programme. Check it out here!