@THEDONUTTRAINER
Welcome to GluteCamp!
Let’s Get You Ready
I am so excited to start this round with you!!
Before we start kicking ass, there's quite a bit of important info below, so take a few minutes to read through everything and fill out the two forms to get set up.
FORM 1
Please fill out the PAR Q form on your computer or phone and email it to karikirkbride@hotmail.com
(no paper please)
Messenger Group Chat
Make sure you’re in the group chat!! This is where I post all important updates; changes in hours, reminders, announcements, if raccoons take over, or if aliens land, you’ll hear about it there😆
(Group chat will be created the weekend prior to start date, keep your eyes peeled for an email with the link)
FLAT SHOES
I suggest wearing FLAT sole shoes
Flat sole shoes are ideal for leg day lifts in order to target the glutes & hamstrings.
For example: converse, vans, NoBulls, OR! sock feet *please be careful*
PROGRESSIVE
OVERLOAD
If you want to see & feel results, over time you need to continuously and gradually increase how much weight you're lifting for each exercise!
Even if it's 2.5lb, it adds up over time.
Lift as heavy as you fckng can!!!!
*RETURN PLATES & WEIGHTS!*
*Aside from hip thrusters and deadlifts* please return all dumbbells, weights and plates when you're finished with them
Recover between sets
I do not want you to rush through workouts and feel like you're doing cardio. The purpose is to lift as much weight as you can. Take good 90sec - 3 min breaks as needed between sets in order to bring your heart rate back down and feel strong again for your next set!
"WORK IN" TOGETHER
Rather than trying to rush through your last set(s) quickly because someone else is waiting to use the equipment, let them work in and do a set while you take a break.
(Take turns back and forth).
It's a win-win!!
If you’re feeling a little nervous, don’t stress, the vibes are so good. The energy in the gym is super friendly and relaxed. Everyone’s doing their own thing and moving at their own pace, so there’s never any pressure to keep up with anyone else.
You can start as light as you need to and build up from there. No fast-paced, high intensity exercises, no running, no jumping. Just good, strength-focused workouts you move through at your own pace.
During open gym hours, just show up whenever works for you. I’ll always be there to coach you, guide you through the workouts, and make sure your form and technique are on-point the whole way through.
Take your time, take good breaks between sets, and don’t rush through your workouts.
SEE YOU SOON!!
❤︎
